1 x 600- 300/300- mix up the IM
1:00 rest
3 sets of:
2 x 125 @ 2:10- 75 drill/swim/drill by 25's, 50 kick on back (desc 1-2) focus on 4 UDK's
1 x 100 @ 1:40 swim/kick by 50's, get time & desc 1-3
Check HR after 3rd set, then...
With boards, 4 sets of...
3 x 50 @ 1:20 as follows:
TOMBSTONE kick w/boards to midpool, backwards ss, then swim back to start end for FAST TURN/BO (back to midpoool) then TOMBSTONE kick w/boards to the far end
1 x 50 swim FAST from a dive @ 1:00
No extra rest between rounds. Go odd rounds choice, even rounds NO FREE
Warmdown a bit before you get out. Change quickly for drylands & work well together. Be sure to finish your HW tonight & get excited to race this weekend. Have a great day!
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