1:00 rest
8 x 100 @ 1:45
odds- 50 drill, 25 swim build to FAST turn, 25 kick (halfway UDK
evens- swim/kick by 50's, desc 1-4 to giddyup
18 x 50 swim-
1-3, swim IM order by 25's @ :55
4-5, swim/kick by 25's in MRS @ :50
6- swim free BIG kick @ :45
Check HR, then 1:00 rest
LONG SWIM-
3 times through:
150 IM (no free) cruise
150 swim/kick by 25's in main race stroke (no free) desc these 50's 1-3
150 swim IM again- faster
150 swim free smooth & long/build/big kick by 50's
Check HR after 3rd time through
DISTANCE- finish with pulling:
6 x 300 @ :20 rest, desc 1-6; #6 should be juicy
Everybody else, finish up with...
25's w/fins @ :40/:20
odds- 1/2 UDK 1/2 swim build
evens- all swim FAST
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