1 x 400- 200 swim freestyle, 200 reverse IM drill
1:00 rest
2 times through
6 x 25 @ :40 drill
2 x out & backs @ :40
2 x 75 kick on back, desc 1-2 @ 1:30 (@ 1:20 SCY)
Rotate 1 spot after each set, check HR
15 x 50 in sets of 5:
1-3, swim/kick free by 25's @ :55 (@ :50 SCY)
4-5, swim IM order by 25's @ 1:00 (@ :55 SCY)
1 x 150 swim choice after each round of 5, get time & desc 1-3 to something JUICY
Rotate 1 spot after each 150, check HR
Until the end of workout, finish up with...
MYSTERY SET
Mask on all the way to the car, stay hydrated today & wear your sunscreen. Have a great day!
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