1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (focus on UDK's!)
1:00 rest
With fins, 6 sets of:
3 x 50 drill @ 1:05 (different by round)
1x 100 kick @ 2:00- 1st 50 is with arms toward the sky, even 50's kick FAST
No rest between sets.
Take fns off after last set & check HR
4 rounds of:
7 x 100- odds, different by rounds; evens- always swim free/NO FREE
Check HR after each set of 7
With fins, finish up with...
4 x 25 fly drill
4 x out & backs to 15M, odds fly, evens choice
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