1 x 600- 300/300
1:00 rest
2 sets of:
1 x 250 drill/kick by 50's
2 x 100 swim/kick by 50's desc 1-2 @ 1:50 (@ 1:40 in 2nd set)
Go free in 1st set, NO FREE in 2nd set.
1:00 rest after 2nd set check HR
2* times through:
300 pull free with shnorkel & choice equip
7 x 50 swim free @ :55- odd 50's swim NO FREE, even 50's swim at free pace (pick one pace, stick with it)
600 pull free as above- faster pace per 100
7 x 50 swim @ :45- odd 50's at pace, evens swim NO FREE
900 pull free- as above- faster pace per 100
7 x 50 swim free @ :10 rest- all at pace
Check HR, then 1:00 rest
*For 2nd time through, start with the 900 pull (as fast or faster than 1st 900), work your way down to a 300, which should be juicy.
Warmdown a bit before you get out & let me know how it went. Regular workout schedule tomorrow. Have a great day!
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