1 x 400- 200 swim freestyle, 200 reverse IM drill
1:00 rest
12 x 75 @ 1:20 as follows:
1&2- drill/drill/skulling by 25's
#3- swim/kick/swim by 25's
#4- kick/swim/kick by 25's, build turn to RACE PACE
Rotate 1 spot after every 4 x 75; remember, this UDK (get :30 from the interval)
Rotating into the Dive Well....
4 x 25 breast pull free kick drill @ :35 (#3 is swim build to 200 setup); primary stroke even rounds
1x, then 2x, then 3x....
{1 x 75 swim IM (NO FREE) @ 1:10 (@ 1:15, okay)
{3 x 50 @ :50 swim/kick by 25's same str as 25's drill, except #2 is swim all free @ :35 (:40, okay)
After 75/50's, stay on your interval & continue right into...
6 x 25 kick with boards, odds are 15/10 @ :40, evens are all FAST @ :25
Check HR, rotate 1 spot after 25's
Take everything with you when you leave, wear your mask all the way to the car. Stay hydrated today & use your sunscreen if you have to be outside. Be sure you're keeping up with the drylands. Have a great day!
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