1 x 600- 300/200/100
1:00 rest
18 x 50 in 3's-
1- drill @ 1:00
2- drill/swim @ 1:00
3- swim perfect/skulling @ 1:00
2 rounds of 3 are free, 2 NO FREE, 2 choice
6 x 300 @ :20 rest (check HR after each 300)-
100 kick/drill by 50's
100 swim smooth & strong (can you swim PERFECT for the entire 100)
100 drill/skulling by 25's
AMRAP...
1 x 75 kick 50 w/board, 25 on back
2 x 50 kick w/board FAST-on back by 25's (#2 is on back- w/boards FAST by 25's) @ 1:00
1 x 25 FAST UDK @ :40*
*gets :05 faster by round, right into the next round...
Check HR after every round
Finish up with...
1 x 750 pull w/shnorkel & choice equipment, desc the 150's to what you can.
Warmdown a bit before you get out, stay hydrated today & get excited to race this weekend. Have a great day!
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