1 x 600- 300/200/100
1:00 rest
4 x 50 @ 1:00- ra2 la2 free drill- head still, roll hips evenly, long stroke
2 x 125 @ 2:10- 50 fist free drill br3, 75 drill/kick/drill backstroke
3 x 100 @ 1:40- drill/swim/drill/kick by 25's (build swim to FAST turn, kick is FAST UDK), all backstroke, except #2 is choice
8 x 50 swim @ :50- odds are choice, evens are back/breast by 25's, all swim FAST TURNS
Check HR & rotate 1 spot
6 rounds of:
2 x 75 @ 1:20- drill/kick/drill by 25's, 25 kick is FAST UDK
6 x 25 (2 sets of 3), 4 UDK's throughout-
1- FAST UDK @ :40
2- swim build to FAST @ :30
3- all swim FAST @ :20
1 x 150 swim desc the 3 x 50 to FAST for time (hand touch at 100 to check clock)- same stroke as 25's
Check HR & rotate 1 spot
Go odd rounds free, even rounds NO FREE
Until it's time to get out, finish up with...
2 x 150 swim free or back desc 1-2 @ 2:10, get time for #2
3 x 50 swim @ :10 rest, hold avg time per 50 from 2nd 150 above
Check HR after 50's, 1:00 rest
After every 3rd round, go 1 x 450 pull desc 150's to what you can
Rotate after 450 pull
Wear your mask all the way to the car, do an excellent job with your HW tonight & get excited to race LCM this summer. Check the website for schedule changes this weekend. Have a great day!
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