1:00 rest
4 sets of (go NO FREE in odd rounds, free in even rounds):
3 x 75 drill/drill/skulling @ 1:30 (#3 is swim/skulling/swim by 25's)
3 x 50 swim/kick build to FAST TURN desc 1-2 @ :55 (go @ :50 in 2nd set & @ :45 in 4th set)
Rotate one spot after each set, check HR after 2nd set
Until 5:50a...
150- swim free or back, STRONG neg split @ 2:20
150- swim 100 IM, 50 kick on back @ 2:30 (4 FAST UDK's!)
150- swim 50 primary stroke NO FREE, 100 kick on back (4 FAST UDK's!) @ 2:40
150- all kick FAST, focus on 4 FAST UDK's, keep head still
Check HR & rotate one spot after each round. Quickly.
Wear your mask all the way to the car & wear your sunscreen today. Do an excellent job with your drylands as well. Have a great day!
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