1 x 600- 300/200/100
1:00 rest
Warmup "as you feel" for 20-25 minutes, then...
2* rounds of:
2 x 200 @ 3:40- 50 choice drill, 100 swim IM, last 50 kick on back (UDK's!)
16 x 50 in sets of 4-
4 @ :55
4 @ :45
1st time through neg split
2nd time through strong & even
3 x 350 @ swim @ :20 rest as follows:
1st 200 is long & strong to start, then descend from there
last 150 is always giddyup, bring in the legs after the first 200
*in the 2nd time through, go the 50's @ :50 & :40 (instead of :55 & :45)
Check HR & 1:00 rest between rounds
Warmdown a bit before you get out. Do an excellent job with your HW this weekend- and with your DRYTLANDS. Have a great day!
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