1 x 400- 200/200
1:00 rest
Warmup- as you feel, 10-12 minutes, then...
12 x 350 in sets of 3 (one set of 3 can be pull, but not more than 2 sets of 3 pull):
1- cruise with shnorkel @ 4:30- find your stroke here
1- strong with shnorkel @ 3:30, make interval
1- with breathing patter, 3/5/7 by 50's (2x), get time & HR
Warmdown a bit before you get out. Wear your mask, stay well hydrated & do an excellent job with your DY's. Have a great day!
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