1 x 600- 300/200/100
1:00 rest
3 sets of:
4 x 75 @ 1:20- drill/kick/drill by 25's (free in 1st round, NO FREE in 2nd round; 3rd round is kick/drill/kick by 25's, focus on 4 FAST UDK's, drill is choice)
6 x 25 all kick FAST w/boards @ :35, except middle 2 x 25 are on back @ :25 (focus on 4 FAST UDK's)
No rest between sets, check HR after 3rd round & rotate 1 spot
2 x 300 swim/kick/swim by 100's, desc 50's 1-2 in each 100 (1st 300 primary stroke, 2nd 300 is choice)
1:00 rest, check HR & rotate 1 spot
6 rounds of:
3 x 100 various swim, swim/kick (by 50's) or swim IM (by round), desc 1-3 to something JUICY!
1st & 3rd round these are free @ 1:30; 2nd & 5th round these are primary stroke swim/kick by 50's @ 1:40; 3rd & 6th rounds these are swim IM (last 25 kick free on back) @ 1:40
1 x 100* swim free br3 @ 1:05- fast interval by design- hustle to make the interval (*go 150 free in 3rd & 6th rounds after the IM, @ 1:40)
Check HR & rotate 1 spot between rounds)
If there is time, work on 50's swim/kick by 25's in 4th best stroke NO FREE @ 1:00, desc 1-3's
Wear your mask all the way to the car, do an excellent job with your HW today- and with your DRYLANDS! Regular schedule next week at all sites. Have a great day!
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