1:00 rest
2x:
3 x 50 @ 1:00- go 25 stroke drill/25 AFAYCG udk, then skulling to the end
1 x 200-
75 swim, desc 25's to fast
50 kick on back
75 swim desc 25's to faster
Go 1st rd free, 2nd rd no free
3 rounds:
4 x 50 sw/k by 25's @ :50 in MRS (no free), desc 1-4
3 x 50 swim strong/even free br3 or 4/2
2 x 50 swim MRS @ :50 (@ :10 rest in rd2)-
go 1st 50 at 200 set up
go 2nd 50 max effort
350 swim free br3 or 4/2 (can be backstroke) as follows-
200, go 100 cruise/100 add kick
:10 rest
3 x 50 @ :35, hold best possible avg
Warmdown as needed before you get out. Rest up tonight, have plenty of water so you're ready for workout tomorrow morning. Thank your parents for getting you back to the pool this afternoon & have a great day!
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