1 x 900- 300 swim free, 300 drill/skulling by 25's, 300 swim/kick by 50's
1:00 rest
18 x 50-
1-2 @ :50- swim/kick by 25's
#3- swim @ :35, can be free for 3&6; after #6, must be free/NO FREE by 25's
Check HR
1 x 400 pull free choice equip, desc 100's 1-4
8 x 100 @ 1:20- odds smooth & strong, evens faster than 4th 100 from pull above
1 x 400 pull free- as above, desc 100's 1-3, hold for 4 ("desc 1-3/4")
12 x 100 @ 1:30- odds neg split, evens swim at mile GP
1 x 400 pull free as above, desc 1-2/3&4
16 x 100 in 8 sets of:
4 x 50- #1 drill @ 1:00, 2-4 swim at GP @ :10 rest, all @ 3:30
100 easy
1 x 400 pull- as above, FAST for time
Check HR
Warmdown a bit before you get out. Be careful getting back out to CM for the signing. Tomorrow morning will be some juicy kicking. Have a great day!
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