1 x 400- 200 swim freestyle, 200 reverse IM drill
1:00 rest
9 x 50 @ 1:00- 1&2, drill/kick by 25's, #3 all kick desc 1-3, focus on 4 FAST UDK's
Check HR & rotate 1 spot
6 x 75 @ 1:20-
25 swim build to FAST TURN/BO, 25 choice drill or skulling, 25 swim FAST (15)/easy drill (10)
Check HR after #6, then rotate 1 spot
Focus on 4 small FAST UDK's off every wall & FAST turns throughout...
8 sets of:
2 times through the kicking...
2 x 25 kick on back: #1 all FAST @ :25, #2 is 15y kick FAST/10y kick easy @ :40
2 x 50 kick on back @ 1:00, #1 is easy/FAST/easy by thirds (FAST turn); #2 is FAST/easy/FAST (FAST breakout & finish)
1 x 75 kick all out FAST for time @ 1:20
After even rounds...
2 x 100 swim desc 1-2 @ 1:30
These 100's are:
Free after the 2nd round
NO FREE after the 4th round (same stroke for both 100's), go @ 1:40
IM after the 6th round, go @ 1:40
kick on back for the 8th round (go these 100's @ 1:45)
After the 2 x 100 at the end of the even rounds, check HR & rotate 1 spot
Stay hydrated today & wear your sunscreen, MASKS ON ALL THE WAY TO THE CAR. Be sure you're keeping up with the drylands at home. Have a great day!
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