1 x 600- 300/200/100
1:00 rest
2 sets of:
7 x 75 @ 1:00- odds are drill (NO FREE in 2nd round), evens are kick (4 FAST UDK's!), desc 1-3
1 x 250-
150 is kick/drill/kick (build kick to FAST back turn), last 100 swim FAST turn (same stroke as 50's drill)
:30 rest between sets, check HR
3 sets of:
3 x 150 @ 2:40-
50 swim @ 200 set up, 50 drill, 50 swim @ 200 GP or faster, all the same stroke
1 x 100 swim free br3 @ 1:15- make interval
1 x 100 drill (get ready for next round)
1:00 rest between sets, check HR
1st round primary stroke, 2nd set free, 3rd set choice
Until 1p, finish up with...
5* x 50 pull free br3- odds @ :40, evens @ :50
1 x 200- 150 pull or swim FAST, check time, last 50 is drill
:30 rest between sets, check HR
*in 2nd set, go 7 x 50; in 3rd set go 9 x 50
Wear your mask all the way to the car, do an excellent job with your HW today- make sure you're ready for the week ahead at school; and stay on top of your DRYLANDS, as well. Regular schedule this week, have a great day!
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