1 x 600- 300/200/100
1:00 rest
2* rounds of:
4 x 75 @ 1:20- 25 body position kick on stomach, 50 ra2 la2 free drill (head still/roll hips)
3 x 100 @ 1:40- 25 FAST UDK, 75 swim/drill/swim- build the swim to FAST FINISH
4 x 50 swim/kick by 25's desc 1-3 @ :55, except #3 is always swim free br3 @ :40
Check HR & rotate 1 spot after each round
*1st round drill & swim is free; 2nd round drill & swim is FLY
5 rounds of:
3 x 75 @ 1:10 desc (@ 1:20, okay), swim IM- except 25 fly is always FAST
1 x 100 swim free br3 @ 1:10 (2 x 50 swim FAST in primary stroke @ :10 rest in even rounds @ 2:00)
1 x 75 kick FAST for time (25 on back w/4 FAST UDK's, 50 choice/breast with boards)
Check HR & rotate 1 spot after even rounds, except...
After1st, 3rd & 5th rounds...
1 x 300 pull free with shnorkel & choice equip: #3 should be JUICY!
MYSTERY SET???
With fins, finish up with...
3 x 150 swim free desc 1-3 @ 2:40
3 x 100 swim IM desc 1-3 @ 1:40
9 x 50 @ 1:00 desc 1-3's in primary stroke, dolphin kick LUNGBUSTER/swim by 25's!
Wear your mask all the way to the car, do an excellent job with your HW this weekend- and with your DRYLANDS! Last week of the Spring Session next week, get excited to swim OUTDOORS after Memorial Day. Have a great day!
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