After warmup (2x: 400/4 x 100/8 x 50)...
10 x 300 @ :15 rest, holding best avg
Subtract 2:15 from running time to get actual time, figure avg pace/100
Check HR/200 easy choice
1:00 rest
10 x 50 kick w/bds @ :55
10 x 50 kick w/bds @ :50
10 x 50 kick w/bds @ :45
Check HR, then...
425 easy choice, mix up some drilling & kicking
1:00 rest
Finish up with...
AMRAP-
100's odds/evens as follows:
odds, race from a dive in heats (your choice of stroke, no 100 IM)
evens, easy drill
Warmdown as needed before you go. Be sure to thank your parents for getting you to workout this morning. We have our last double of the holiday break this afternoon at 4:30p, hopefully everybody will be here. Have a great day!
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