1 x 400 (200/200)
1:00 rest
6 rounds of:
1 x 75 @ 1:30- drill/drill/kick (build kick)- backstroke in odd rounds, fly in even rounds
3 x 25- 1 is swim @ :40 (build), 2 is @ :30 (15/10) and 3 is skulling @ :1:00 by 25's (back or fly)
Rotate 1 spot after even rounds
24 x 100 in sets of 4 as follows:
1- 25 kick FAST with boards @ :40/75 drill-swim-drill @ 1:30
2- 25 swim FAST @ :30, 75 kick FAST for time with boards @ 1:30
3- swim free br3 @ 1:20 (@ 1:30, okay)
4- kick FAST for time with boards (BROKEN, every 3rd round)
Check HR & rotate 1 spot after #8 & 16
If there is time...
50's swim- 2 IM order by 25's @ :50, 1 swim free @ :40
Wear your mask all the way to the car, stay well hydrated today and do an excellent job with your drylands. Have a great day!
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