1:00 rest
14 x 75 as follows:
odds- dr/sw/kick by 25's @ 1:15
evens- all kick @ 1:20, get time & desc 1-7 to fast
1 x 300- each 100 is 25 drill/50 swim fast turn/25 UDK; change strokes by 100's
Check HR
9 x 100 (3 sets of 3):
1- 25 swim MRS build, 75 choice @ 1:20
2- swim IM @ 1:25
3- 25 swim MRS build, 25 choice, 50 swim in MRS giddyup @ 1:30
1:00 rest after #9, check HR
3 rounds of:
25 swim long & strong @ :25
25 swim at 200 GP @ :35
50 swim fast for time, get time & continue right into 50 drill (entire 100 @ 1:30)
25 swim long & strong @ :25
25 swim at 200 GP @ :35
2 x 50 swim fast @ :10 rest (all @ 1:30)
1 x 150 swim free @ 1:30/1:40
Check HR, 1:00 rest between rounds
Finish up with 1 x 300- 25 breast kick on back, 75 choice drilling
Enjoy your time off & get excited for holiday training. Have a great day!
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