1 x 600- 300/200/100
1:00 rest
Water's still warm, we'll keep it to short stuff for another few days...
With fins, 18 x 50 @ 1:00-
1- 15M small FAST UDK, then fly pull w/free kick drill
2- choice drill
3- 20M small FAST UDK, then swim build to FAST (same stroke as previous 50 drill)
Check HR after last 50, take fins off
3 rounds of big 50's as follows:
3 x 50 swim @ 1:00 desc 1-3 to what you can (all one stroke)
1 x 50 kick FAST for time @ 1:15
2 x 50 swim desc 1-2 @ 1:00 (one stroke)
2 x 50 kick FAST for time @ 1:15
1 x 50 drill choice @ 1:00
3 x 50 kick FAST for time @ 1:15
Check HR after each round, hop out for a minute to get water between rounds
AMRAP, finish up with...
1 x 25 @ 1:00- 1/2 FAST UDK, 1/2 swim FAST
1 x 50 (back to the deep end wall & out) swim build to FAST TURN, then FAST UDK back to LG stand
1 x 25 @ 1:00 drill
Change strokes after rounds of 2
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