4 x 75 @ 1:10- 50 choice free drill, 25 choice kick
6 x 50 kick @ :50, odds on back evens w/bds desc 1-3
4 x 75 @ 1:10- 25 kick w/bds build, 50 choice drill no free
6 x 50 kick w/bds @ :45- make interval, but 1st 25 is all out
12 x 50 in 4's:
1-4, swim/kick @ :50 no free
5-8, swim IM order by 25's @ :45
9-12, swim free @ :40- strong & even
Check HR
3 x 300 swim free @ 3:40/4:00- hr 150/160 by 150's
6 x 75 swim free-
odds @ 1:00/1:10, evens @ :50/:45/:40 (or @ 1:00/:55/:50)
Check HR
3 x 450 pull free, desc 150 (HR @ 150/160/170 by 150's)
9 x 100 in 3's-
2 @ 1:10/1 @ 1:00 (or 2 @ 1:15/1 @ 1:05)
Check HR
1 x 1200 swim free desc 300's (hr 150/160/170/max by 300)
Check HR
Finish up with...
5 x 200 @ :15 rest- 150 kick/swim by 25's, last 50 drill or skull
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