PMI @ 4p, then...
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
With pull buoys, where noted:
4 x 50 @ 1:00- catchup free with BIG FAT kick on 2nd 25
4 x 75 @ 1:20- 25 kick on back build to FAST (4 FAST UDK's off the wall), then 50 2 kicks 1 pull breaststroke drill
3 sets of:
3 x 25 breast pull with buoy @ :40
1 x 50 swim neg split breast @ :50- focus on pressing feet BACK on the kick, not down
No rest between sets, check HR after 3rd set, then easy 75 skull/drill/drill by 25's back to the starting end
1:00 rest, check HR
4 rounds of, with two sets of intervals:
1 x 75 swim IM- smooth & strong, focus on FAST turns, @ 1:20
3 x 50 swim free br3 @ :40 (or @ :45), except #2 is always swim breast/free by 25's @ same interval
1 x 100 swim IM with 1st 25 kick on back (that 25 moves to the next 25 from round to round), @ 1:30 (or @ 1:40)- you'll have to hustle to make this interval
:30 rest between 1st & 2nd set, no rest between other sets. Check HR after 1st & 4th sets
1:00 rest after 4th set, get boards
With boards, 4 sets of BIG 25's kick:
4 x 25 kick- start @ :45, each 25 gets :05 FASTER
1 x 50 kick FAST for time on back @ 1:00
No extra rest between sets.
Until 6p, finish up with...
With fins, 24 x 25 @ :40- the usual in sets of 4.
Warmdown a bit before you get out. Do an excellent job with your HW tonight- make sure you're ready for the week ahead at school. Have a great day!
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