1:00 rest
4 x 75 @ 1:15, 50 fist free drill br3, 25 choice kick on back (10y UDK)
7 x 100 as follows:
odds- kick choice w/bds @ 1:40, desc 1-4 to what you can
evens- kick on back/drill in MRS by 50's @ 1:30
15 x 50 in 3's:
1-2, swim/kick by 25's in MRS desc 1-2 @ :50
#3- all swim free @ :35, fast turn/breakout
Check HR, then 1:00 rest
Two options today:
DISTANCE-
2 x 275 swim free desc 1-2 @ 3:30, HR at 150/160 by 275
6 x 75 swim at GP @ 1:10 (#4 easy dps)
2 x 275 swim free desc faster @ 3:30, HR at 160/170 by 275
4 x 100 swim at GP @ 1:20
2 x 275 swim free desc faster @ 3:30, HR at 160/180 by 275
8 x 50 swim at GP @ :40
100 swim easy choice @ 2:00
1 x 275 swim for time- should be fastest of the day, target goal pace for mile time
Check HR
STROKE GROUPS-
4 rounds of:
3 x 50 swim in MRS @ :50, HR is 150/160/170 by 50
50 choice drill @ 1:00 (same stroke)
3 x 50 swim max effort @ :40
50 choice easy @ 1:00
75 race, get time, check HR
25 easy, then
2 x 200 pull/choice by 200 @ 3:00, can be w/equip
Warmdown a bit before you get out. Be productive with your time off today, take good care of yourselves away from the pool. Have a great day!
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