1:00 rest
6 x 75 @ 1:15 as follows:
odds- 50 fist free br3, 25 dolph kick on side
evens- 25 UDK on stomach fast, 50 choice drill in MRS
8 x 100 as follows:
odds- swim/kick by 50's free @ 1:30
evens- swim/kick by 50's in MRS @ 1:45, desc 1-4 to fast
Check HR, then...
1 x 300- go drill/swim (build)/skulling by 25's
Check HR, then 1:00 rest
DISTANCE-
3 rounds of:
6 x 75 swim at GP @ 1:10 (target 47-48's)
3 x 50 kick strong @ :55
1 x 50 easy choice @ 1:30
1 x 350* pull free, 80-85% effort, get time
Check HR, then 1:00 rest
*in 2nd round, go a 450 pull, 90-95% effort
*in 3rd round, go 550 pull at max effort, how close can you get to 1/2 your mile goal time???
STROKE GROUP-
3 rounds of:
6 x 50 @ :55 swim/kick by 25's desc @ :55 in MRS, except 3/5 are 75 swim free (same interval!)
1 x 75 drill/kick/drill by 25's in MRS no free @ 1:20
1 x 75 swim/drill/swim faster in MRS @ 1:20- put a good stroke on the swim
6 x 50 swim at 200 Goal Pace @ 1:00*
Check HR, 1:00 rest between rounds
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