1:00 rest
Water's still warm...
With fins:
18 x 50 in sets of 3:
1- fly pull free kick drill
2- drill choice
3- swim build to FAST
Every 3rd round of 3 is all fly
All 50's are 15M FAST UDK off the wall
Check HR after #18, take fins off & get right into...
200 drill/swim/drill/skulling by 25's
1:00 rest
6 x 50 as follows:
1- drill @ 1:10
2-6 as follows:
odds are swim (same stroke as 50 drill) @ 1:00 desc 1-3
evens are swim free long & strong @ :50
Check HR after #6, then...
6 x 50 again as above, except the 50's free @ :45, 50's swim desc @ 1:10
Check HR, then 1 x 200 as above (after fin set), then check HR again
After 2nd round of 6 x 50 & 200, repeat entire set with 50's drill & desc in a different stroke
Until 7a, finish up with...
AMRAP:
1 x 25 FAST UDK @ :40
1 x 50 back to the wall/turn/UDK, FAST TURN, all @ 1:00
1 x 25 back to the wall drill
1 x 200 drill/swim/drill/skulling by 25's
Check HR
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