1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest
2 x 200 @ 3:40- 50 fist free drill free br 3, 50 2 kicks 1 pull breast drill
4 x 75 @ 1:20- 25 kick free head out (build), 50 choice drill breaststroke
9 x 50 swim breast/free by 25's- 3 @ :55, 3 @ :45, 3 @ 1:05 desc 1-3
1:00 rest, check HR & get fins
With fins, 6 sets of:
3 x 50 swim desc 1-3 @ 1:00, #3 should be juicy!
1 x 50 @ 1:00- LUNGBUSTER/swim by 25's, FAST; how close can you come to your time on #3 above?
With shnorkels, finish up with...
50's swim free- 3 @ :50, 1 @ :40 (add 1 @ :40 until you get to 3 & 3)
100 easy drill before you get out. Remember, the holiday schedule begins tomorrow (it's on the website). Have a great day!
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