1 x 600- 300/200/100
1:00 rest
With fins, 2 sets of:
8 x 50 drill @ 1:00, odds are choice, evens are 2 dolph kicks/breast pull
:20 extra rest after #8
1 x 100 swim/kick by 50's FAST, get time, @ 2:30
1 x 100 kick FAST, try to be faster than your previous 100!
1:00 rest between rounds, check HR
Take off fins after 2nd round, get right into...
1 x 200 drill/kick/drill/skulling by 50's
Check HR again, then 1:00 rest
18 x 50 in sets of 3:
1-2 @ 1:05, swim IM order by 25's (fly/back, then back/breast)
#3- all swim free br3 @ :50
6 x 150 swim- odds are free br3 @ 2:15 (cruise), evens are swim IM (NO FREE) @ 3:00 desc 1-3 to FAST
18 x 50 as above- except the intervals are all :05 FASTER
Check HR, then 1:00 rest
With shnorkels & boards, finish up with...
50's kick w/boards 2 @ 1:10, 2 @ (- :05)
So it's 2 @ 1:10, 1 @ 1:05, 1 @ 1:00; then 2 @ 1:10, 1 @ :55, 1 @ :50; 2 @ 1:10, 1 @ :45, 1 @ :40
Check HR
After 12 x 50, swim a 200 easy before you get out.
Wear your mask all the way to the car, be sure to drink plenty of water today and wear your SUNSCREEN. Have a great day!
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