1 x 600- 300/300
1:00 rest
4 x 150 @ :15 rest-
odds- drill/swim/drill by50's (FAST turn on 50 swim)
evens- all kick, desc 50's 1-3 to something juicy!
Check HR
6 times through:
Partner kick style, with boards-
2 x out&backs "TOMBSTONE KICK" with boards @ :40
After 2nd out&back, RACE a single 50 swim/kick @ 1:00, partner style (side by side in the lane)
2 sets free, 2 set NO FREE, 2 sets choice
Until 5:30p, finish up with...
3 x 50 swim IM order by 25's, FAST TURNS/BO's @ :55
3 x 25 swim IM order by round (fly in 1st round, back in 2nd round, breast in 3rd round) from a dive, walkback
Warmdown a bit before you get out. Do an excellent job with your HW tonight (and with drylands) and get excited for our holiday training (starts Saturday). Have a great day!
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