1:00 rest
With fins:
15 x 25- 4 breast pull free kick @ :35, #5/10/15 FAST UDK @ :20
Check HR, then...
1 x 75 kick FAST for time on back
Check HR
Take fins off
Descend the 125's-
4 x 50 swim free br3 @ :45, desc to what you can
1 x 125 swim free br3 @ 1:40/1:50
5 x 50 swim IM order by 25's @ :50/:55
1 x 125 swim free br3 @ 1:35/1:45
4 x 50 swim choice @ :40
1 x 125 swim free br3 @ 1:30/1:40
Check HR
2 sets of:
2 x 75 @ 1:10/1:15 swim-kick-swim by 25's
1 x 100 kick fast @ 1:40
2 x 75- as above
2 x 100 kick fast @ 1:35
2 x 75- as above
3 x 100 kick fast @ 1:30
50 easy @ 1:30
1 x 75 kick FAST for time, target your 100 free best time
Check HR
Warmdown a bit before you get out. Regular schedule this week until Thursday, then Friday is at St. James. Have a great day!
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