1 x 600- 300/200/100
1:00 rest
2 sets of:
8 x 25 @ :40, 2k 1p breast drill, except 3&5 are small FAST UDK @ :25 (go breast pull free kick in 2nd set)
6 x 50 swim/kick breast @ 1:00 desc 1-2's (go 5 @ :50 in 2nd set, make interval)
3 rounds of:
1 x 200- 50 drill, 100 swim/kick by 25's FAST TURNS, 50 drill @ 3:20
6 x 25 kick with boards, odds @ :35, evens @ :25, make intervals
1 x 200- 50 drill, 50 swim at 200 setup/:10 rest/ 50 swim at 200 Goal Pace, 50 kick FAST on back @ 3:40
6 x 25 kick with boards- as above
1 x 200 swim free br3 @ 2:35 (@ 2:50, okay)
6 x 25 kick with boards- as above
:20 rest, get ready...
1 x 200 kick- 50 FAST UDK, 50 FAST with boards, this is all FAST
1:00 rest, check HR & rotate 1 spot
If there is time, finish up with...
75's pull free br 3/5/3 by 25's (5)
1 x 100 swim IM @ 1:20 (@ 1:30, okay)
Rotate after each round, check HR
Wear your mask all the way to the car, do an excellent job with your HW today & and with your DRYLANDS. Have a great day!
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