1 x 600- 300/200/100
1:00 rest
With fins:
6 x 75 @ 1:20- 50 breast pull w/dolph kick (wide press), 25 UDK
8 x 25 choice drill in MRS @ :35, but #3/5/7 are FAST UDK @ :25
Take fins ff
2 sets of:
4 x 50 swim free br3 @ :50, desc 1-4 (go @ :45 in 2nd set)
4 x 75 @ 1:20- swim/kick/swim by 25's in MRS, desc 1-4
No rest between rounds, check HR after 2nd round
STROKE GROUPS-
GP 50's, some @ 1:00, some @ :10 rest
DISTANCE-
2 sets of:
1 x 75 swim at GP @ 1:10/1 x 75 easy @ 1:10
2 x 75 swim at GP @ 1:10/1 x 75 easy @ 1:10
3 x 75/1 x 75
Up to...
6 x 75/1 x 75 easy
Between rounds, go 3 x 300 pull w/shnorkel @ :15 rest, desc 1-3 to what you can
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