1 x 600- 300/200/100
1:00 rest
After warmup (breaststroke with fins)...
3 sets of:
3 x 50 swim back/breast by 25's @ :50- good tempo on the back, big kick on the breast
4 x 100-
#1- swim IM @ 1:30
#3- swim breaststroke @ 1:40- except 3rd 25 is breast kick on back
Evens- always swim free br3 @ 1:15- make interval
3 x 50 swim/kick breast by 25's @ 1:00- desc 1-3 to something juicy!
Check HR after each round & rotate 1 spot
With fins, finish up with...
9 x 150 swim @ 2:40, desc 1-3's to all out FAST for time (go free, primary, choice by 3's)
Wear your mask all the way to the car, do an excellent job with your HW this weekend- and with your DRYLANDS! Regular schedule this week, have a great day!
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