1:00 rest
After warmup (on your own, various IM)...
3 rounds of:
4 x 50 pull free br3 @ :45 (br5 in rd2/br7 in rd3)-
*think about head position/bodyline/even rotation/long stroke
1 x 125 swim free br3 or 4/2, get time-
rd1, go 75 smooth/50 add kick
rd2, go 50 smooth/75 add kick
rd3, go 25 smooth/100 add kick
Check HR, then easy back to the starting end
No more than :30 rest between rounds
Finish up with...
1 x 450 pull free w/shnorkel & buoy (paddles if you'd like), desc 150's 1-3 to what you can
Warmdown a bit before you get out. Thank your parents for getting you out to DuQuesne, enjoy your visit with the team!
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