1 x 600- 300/200/100
1:00 rest
3 rounds of:
1 x 150 drill @ 3:00- small FAST UDK to 15M off each wall
3 x 50 @ 1:00- odds are swim desc 1-2; #2 is kick on back build to FAST, focus on UDK to 15M
No rest between rounds, go free/primary (NO FREE)/choice by rounds
Check HR after 3rd round
3 x 100 (AMRAP) as follows:
1- swim negative split free (or back) @ 1:30
2- swim/kick by 50's in primary stroke NO FREE- build swim to FAST TURN @ 2:00
3- all kick @ 2:30- straight descend through the set
Check HR after each 100 kick, but stay on interval (no additional rest)
Help with the lanelines before you get out.
Regular schedule coming up this week. Drink plenty of water this week & stay out of the sun if possible. Get excited to race at ISCA & have a great day!
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