1:00 rest
15 x 50 @ 1:00 drill, except #'s 5, 10 & 15 are 100's swim/kick @ 2:20- get time & desc 1-3
Check HR, then continue right into...
3 x 200 @ :20 rest- 100 swim, get time, desc 1-3 to something JUICY!, 100 drill (same stroke for all 3)
Check HR again, then 1:00 rest
All 50's are GP, 1st 4 always @ 1:10, 2nd set of 4 always @ :50...
AMRAP:
4 x 50 swim at 200 GP/1 x 200 drill choice, last 50 is skulling
4 x 50 swim at 200 GP/1 x 400- 100 drill/200 swim (desc)/100 drill
1:00 rest between rounds, check HR
If there is time, finish up with...
With fins, 150's swim desc 1-3's @ 2:40
Wear your mask all the way to the car, wear your sunscreen today & drink plenty of water. Get excited to race next weekend & remember our schedule change on June 21. Have a great day!
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