1 x 600- 300 swim freestyle, 300 choice drill- mix it up
1:00 rest
2 sets of:
3 x 125 @ :10 rest- 50 drill, 50 swim (FAST turn), 25 kick on back build
2 x 75 swim/drill/swim by 25's- FAST TURN & FINISH, all @ 1:30
Check HR after 2nd set, then 1:00 rest
With fins,
3 x 150 swim free desc 1-3 to FAST @ 2:40
3 x 100 swim IM @ 2:00 desc 1-3 to FAST
3 x 75 swim in primary stroke @ 1:40 desc 1-3 to FAST
3 x 75 choice kick @ 1:40 desc 1-3 to FAST
Finish up with...
6 x 15y sprints from a dive
Warmdown a bit before you get out. Change quickly for drylands- wear something "SNOW" and work well together. Get excited for RACE DAY tomorrow morning. Have a great day!
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