1 x 600- 300/200/100
1:00 rest
With fins:
8 x 50 @ 1:00- odds drill, evens are 15M FAST UDK, then 35M swim build to FAST (same stroke)
9 x 100 @ 2:00-
1-2, swim/kick by 50's desc 1-2
#3- all kick FAST on back, focus on UDK's
Check HR, take fins off
24 x 50 in sets of 4:
1-3, swim desc to FAST @ 1:10
#4- all drill(same stroke as previous 3) @ 1:30
Odd rounds of 4 are free, even rounds of 4 NO FREE
"Plus 1" set up to FIVE...
1* x 50 kick FAST w/boards@ 1:20
1 x 100 kick choice on back @ 2:00- NOT fast (except for turn & UDK's), but make interval
*Plus 1 x 50 each round up to 5, then back down to 1 (on the way down, 100 kick is swim free neg split)
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