1:00 rest
3 rounds:
1 x 125 @ 2:00, go drill-kick by 25's
1 x 175 as follows-
Rd1, 75 swim strong/even free br3 or 4/2, 100 sw-k by 25's, same stroke as 125
Rd2, 75 swim free as above, 2 x 50 swim @ :10 rest desc 1-2 (same stroke as 125)
Rd3, 75 swim free as above, 25 fast udk, 75 swim desc 25's to fast (same stroke as 125)
Check HR/:30 rest between rounds
Finish up with...
AMRAP:
4 x 15y max effort sprints from a dive, get time
1 x 25 max effort from a dive, same stroke as 15y sprints
Change stroke from round to round
Warmdown a bit before you get out. Do an excellent job in school today and thank your parents for driving you to workout this morning. Have a great day!
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