1:00 rest
With fins, 8x:
4 x 25- odds drill @ :35, evens FAST UDK on stomach @ :25
3 x 50 swim/kick by 25's @ :55, desc 1-3 to what you can (even rounds @ :45)
1 x 100 @ 1:00- 25 swim/75 kick on back
:30 rest between rounds, check HR
Rounds 1-4 are fly (drill/50's swim/kick & 100), rounds 5-8 are choice; can take off fins for rds 5-8
8 rounds of:
1 x 50 swim NO FREE @ :50
1 x 50 swim free br3 @ :40
1 x 50 all kick @ :50
1 x 150* swim @ 2:20-
*odd rds 150 is 100 free (go 200 setup/build by 50's) 50 giddyup NO FREE
*even rds 150 is 100 NO FREE (200 setup/build by 50's), then 50 giddyup free
Check HR after each round;
After 3rd & 6th rounds, go 1 x 200: dr/sw/dr by 50's, last 50 is skulling
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