1:00 rest
With fins,
4 x 50 choice drill/kick on back arms UP by 25's (UDK off the turn) @ 1:00
6 x 75 @ 1:20- breast pull free kick w/flip turns- desc 1-6, wide turns throughout
Take fins off
4 x 50 @ 1:00 choice drill in MRS
4 x 100 @ 1:30- 25 swim MRS build to FAST turn, then 75 free br 3/5/3 by 25's (or @ 1:40)
Check HR...
6 x 25 partner swim @ :45, RACE- go odds 15/10, evens all fast
1:00 rest
4 x 75 swim free br3 @ 1:00 or 1:10 (HR @ 1:50)
4 x 50 swim in MRS @ 1:00 desc 1-4 to 200 GP, get your HR up
1 x out & back @ 1:00
3 rounds of:
4 x 50 swim MRS @ 1:00 all at GP
1 x out & back @ 1:00
4 x 50 swim at GP @ :50
1 x out & back easy @ 1:00
6 x 50 swim odds free @ :40 (cruise), evens swim at GP @ 1:00
Check HR
DISTANCE-
3 rounds of:
4 x 75 cruise @ 1:10 HR @ 150
4 x 125 free desc 1-4 @ 1:40 (can be pull), get HR up to 160
8 x 100 swim free br3 @ 1:20, 2 swim at GP, 1 easy- do what you need to to go your GP
Check HR
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