300/200
1:00 rest
6 x 75 @ 1:15- kick choice, swim build to fast turn, drill- by 25's; last 2 no free
9 x 50 @ :45-
odds, swim/kick no free
evens, swim free br3 fast turn
Check HR, then get 'chutes
3 rounds-
4 x 25 swim w/chutes @ :45- go 1/3 fast 2/3 easy, then 2/3 & 1/3, all fast on #3, all skull on #4
Chutes off
1 x 50 swim fast from a dive (snake style, push off into 2nd lane on turn)
One round needs to be no free
With fins, finish up with...
3 x 150 swim descend 1-3 to fast @ 2:30
3 x 75 swim desc to fast 1-3 @ 1:20
3 x 50 lungbuster/swim desc 1-3 to fast @ 1:10
Warmdown a bit before you get out, put 'chutes away before you go. Regular schedule through Thursday this week, then Fri/Sat at the St. James. Have a great day!
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