1:00 rest
4 x 75 @ 1:20- 25 kick choice on back, 1/2 UDK, then 50 fist free drill br3
6 x 50 drill/kick by 25's in MRS, NO FREE, @ 1:00
3 x 100 swim/kick MRS by 50's @ 1:40, desc 1-3
Check HR
25's are always partner kick...
2 rounds of:
4 x 25 partner kick w/bds @ :45
1 x 150 swim free br3 @ 2:15- BIG kick on 2nd 75
6 x 25 partner kick w/bds @ :45- fwd ss at midpool
1 x 150 swim free br3 desc 50's 1-3 to giddyup
4 x 25 partner kick w/bds @ :45- rev ss at midpool
6 x 25 swim partner race @ :45
1 x 150 kick FAST for time w/bds
Check HR after each round
Finish with 24 x 25's @ :40- the usual in sets of 4
DISTANCE-
3 times thr
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