1:00 rest
With fins:
18 x 25 in sets of 6:
1-2, breast pull free kick @ :35
#3- choice UDK @ :20
4-5, choice drill in MRS @ :35
#6- UDK on stomach @ :15
Check HR after #18, then take fins off
3 rounds of:
3 x 150 kick @ 2:45
1- 50 Fast w/boards, 100 easy on back
2- 100 FAST w/boards, 50 easy on back
3- all FAST for time w/boards
After each round...
6 x 50 swim/kick in MRS @ :50 desc to what you can, #3&5 are swim free br3 @ :40
DISTANCE-
Finish up with...
3 rounds of:
4 x 75 swim at Goal Pace @ 1:2-0
1 x 300 pull w/choice equip, desc 1-3 to what you can
1:00 rest between rounds, check HR after 75's & 300
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