1:00 rest
3x:
1 x 100 @ 1:40- drill/kick on back by 25's (build the kick)
2 x 50 @ 1:00- kick fast/swim FAD by 25's (go 200 setup/max by 25's)
Check HR after each round, but no extra rest
Go free/no free/choice (one stroke only) by round
With fins, finish up with...
AMRAP-
25 swim max effort to halfway, then cruise @ :40
25 swim max effort to 20y, then cruise @ :30
25 swim all max effort @ :20
25 easy choice @ :50
Change strokes by round
Warmdown a bit before you get out. Do an excellent job in school today & thank your parents for driving you to workout this morning. Have a great day!
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