1 x 600- 300/200/100
1:00 rest
W/fins (last 3 x 100, NO FINS):
9 x 100-
1-2, 25 drill, 50 kick, 25 drill @ 1:45
#3- 25 drill, 50 swim (FAST TURN), 25 drill @ 1:30
Check HR after #9
2 sets of:
1 x 300 @ 5:00- 100 swim (FAST TURN), 50 kick build
6 x 50 swim, 1-4 are IM order by 25's @ :55, 5-6 are swim free @ :40
Check HR after each round
4 rounds of:
1 x 100 swim free br3 @ 1:15
4 x 50 kick FAST for time @ 1:05* (*gets :05 faster by round)
1 x 100 swim/drill by 50's @ 2:00- build the swim to 200 setup and FAST TURN
4 x 50 swim at 200 Goal Pace @ 1:00
1 x 100 kick FAST for time
Check HR after each round
Rounds 1&2, 50's GP are in primary stroke; in 3rd round 50's GP are free, in last round 50's GP are choice
Wear your mask all the way to the car, do an excellent job with your HW today & stay on top of your drylands. Have a great day!
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