1 x 600- 300/200/100
1:00 rest
With fins:
6 rounds of 3 x 50 drill @ 1:00 & 1 x 25 small FAST UDK @ :20 (2nd 50 is 1/2 UDK 1/2 drill)
Take fins off, check HR
6 sets of:
4 x 50 swim free br 3 @ :45 (#3 @ :35)- 1st set can be @ :50 & :40
3 x 100 swim/kick in primary stroke @ 2:00, desc 1-3 to something juicy
4 x 50 swim at 200 Goal Pace in primary stroke @ 1:00 (3rd & 6th sets @ :50)
Until 1p, finish up with...
6 x 150 pull free desc 1-3 @ 2:20 (1-3) and 2:10 (4-6)
4 x 250 pull free desc 1-3/4 @ 3:30
3 x 350 pull free desc 1-3 @ 5:30
Wear your mask all the way to the car, stay well hydrated and make sure you're ready for the week ahead at school. Have a great day!
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