1:00 rest
"On your own," about 12-15 minutes; get some good drilling & skulling in, loosen up your legs
Everybody together...
18 x 50 kick as follows:
2- with boards @ :50, desc 1-2
1- on back @ :40, 4 UDK's!
2- on back @ :50, desc 1-2
1 with boards @ :40!!!
:30 rest after #6, no rest between 12 & 13
Check HR, then 1:00 rest
LONG SWIM-
3 times through:
1 x 400 IM-
(25 swim fly, 75 back- 50 swim, 25 drill
25 swim back, 75 breast - 50 swim, 25 drill
25 swim breast 75 free- 50 swim, 25 drill
25 swim free, 75 kick- 50 FAST, 25 easy
1 x 200 swim back/breast by 100's- desc 1-3
Check HR after 5th time through
Finish up with...
200 pull free with shnorkel & choice equipment (desc 1-3's)
4 x 100 swim at Goal Pace (mile in odd rounds, 500 in even rounds)
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