1:00 rest
16 x 25 in sets of 4-
1&2- 10y UDK, then 15y drill @ :35
#3- 10y FAST UDK, 15y swim build to FAST @ :35
#4- all FAST UDK @ :30
Odd rounds of 4 free, even rounds of 4, NO FREE
1:00 rest after #16, check HR
Swimdown from the meet, all @ 2:00 rest:
20 min swim
12 min pull (150 w/paddles, 150 w/out)
8 min kick (100 on back, 50 w/bds)
Partner kick 25's @ :45/:35/:25- rounds of 3
Talk about the meet- best/least beast/differently or better
DISTANCE- after the 25's, get to the following:
450 swim free br3 desc 150's/7 x 50 swim IM order by 25's @ :50
750 swim free br3 desc 250's/9 x 50 swim/kick by 25's @ :50- 3 IM order, 3 choice, 3 NO FREE, desc 1-3
1050 swim free br3 desc 350's/12 x 50 in sets of 4: swim IM order by 25's @ :50/swim free strong & even @ :40/swim/kick choice @ :50
1:00 rest, check HR
Finish up with AMRAP...
6 x 75 swim at Goal Pace @ 1:20
1 x 100 drill/kick by 50's @ 1:00 rest
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