1 x 600- 300/200/100
1:00 rest
With fins, 3 rounds of:
8 x 25 choice drill @ :35, EXCEPT #3's 3/5/7 are FAST UDK on stomach @ :20
1 x 50 swim/kick (same stroke as 25's drill) by 25's @ 1:00*, use this to get yourself ready for...
1 x 100 kick on back, same interval as the 50 above- you'll have to hustle here!
No rest between rounds, check HR after 3rd round, then take off fins
3 rounds of:
4 x 50 kick w/boards @ :55 (in 3rd round, these are @ :50); except #3 @ :45 (3rd rd @ :40)
2 x 150* swim free br3 (or back) desc 1-2 to what you can @ 2:10
No rest between rounds, check HR at the end of each round
*in 2nd round, 150's are 250's @ 3:20; in 3rd round, 250's are 300's @ 4:30
1:00 rest after 3rd round, get water
Finish up with...
3 x 150 swim free br3 (or back) @ 2:00, desc 1-3 to what you can
1 x 175 swim free br3 (or back) @ 2:00
3 x 175 swim as above @ 2:15
1 x 200 swim as above @ 2:15
3 x 200 swim as above @ 2:30
1 x 225 swim as above @ 2:30
Check HR, then...
1 x 75 drill/drill/choice by 25's
1:00 rest, get out for...
MYSTERY SET-
1 x 400 RACE from a dive
(we wound up going a single 150 race from a dive, time was running out)
Warmdown a bit before you go, be sure to do an excellent job with your DRYLANDS today. In the spirit of the holidays, you should offer to help your parents around the house. Be ready for tomorrow, RACE DAY will have a slightly different format than usual. Have a great day!
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