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400 choice
4 x 100 alternate dolphin kick & choice with fins
4 x 50 from center, perfect turns



8 x 25 variable speed

1. sprint first 12 yards
   
2. sprint last 12 yards
   
3. easy
   
4. sprint
   

8 x 200 Variable Speed Freestyle, heart rate test set*** @ 2:00 rest

• After each one – find your pulse THREE times and count the # of times your heart beats in 10 secs (NOTE – THE NUMBER of beats in 10 seconds, not your heart rate) ***record the swim time & sum of the three numbers
  

1. within the first 10 seconds after finishing
   
2. 30 seconds after you finish
   
3. 1 minute after you finish
   

#1- 70 percent effort, #2- 80 percent effort, #3- 90 percent effort, #4-100 percent effort
#5- 100 percent effort, #6- 90 percent effort, #7- 80 percent effort, #8- 70 percent effort



Twice Through:

400 long & easy with fins

8 x 25 variable speed KICK

1. sprint first 12 yards
   
2. sprint last 12 yards
   
3. easy
   
4. sprint
   

200 easy


 4200 yards