1 x 600- 300/200/100
1:00 rest
All @ :10 rest to keep things moving for you...
9 x 50 in 3's:
1- 20M bpk, 30M drill
2- 15M FAST UDK, 35M drill
3- 35M swim build to FAST, 15M FAST UDK
3 x 150 swim/kick/swim by 50's, go build/FAST for 50's swim (same stroke as 50's)
Check HR throughout
1 round free, 1 round primary, 1 round choice
With shnorkels & choice equip:
6 x 250 swim or pull free desc 1-3's @ :15 rest (if all you can do is :10 rest, that's fine)
Check HR after #3&6
Finish up with...
50's @ :10 rest-
odds swim (desc 1-3), evens kick FAST
Change stroke every 6 x 50's
Thank you for helping to put the lanelines back. Do an excellent job with school today, see you at 5p for DRYLANDS. Have a great day!
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