1:00 rest
4 x 75 @ 1:20- fist drill/kick on back/fist drill by 25's
4 x 50 ra2 la2 free drill @ 1:00- steady head position, feel hips rotate evenly
6 x 50 drill/kick by 25's in MRS @ 1:00- NO FREE
4 x 125 @ 2:00- odd 25's swim IM order, even 25's kick build to FAST, except #3 is swim free br3 @ 1:30/1:40
1:00 rest, check HR
LONG SWIM-
6 times through:
200 in MRS (no free), 100 swim/kick by 25's, 3rd 50 drill, last 50 swim FAST
150 swim free - get time, gets FASTER by round
100 swim IM- half your 200 IM goal time
Check HR after 6th time through, then 1:00 rest
With fins:
Finish up with 9 x 150 swim @ 2:40 desc 1-3's to FAST
DISTANCE- finish up with AMRAP:
4 x 50 swim free br3 @ :50 (gets :05 faster by round, hold a steady pace, HR approx 160)
4 x 75 swim choice (even rounds NO FREE) desc 1-3 @ 1:10, but #3 is always swim free br3 @ 1:00
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