1:00 rest
With fins:
12 x 50 @ 1:00-
3, drill (same stroke)
1, FAST udk on stomach
Check HR then take fins off
*One time through (the 300's can be pull w/choice equip):
4 x 50 @ 1:05 IM order by 50- swim to 1/2way build, then 2nd 1/2 is fast UDK
2 x 450 swim free br3 @ 6:30 desc 1-2
4 x 50 @ 1:05- as above
3 x 300 swim free br3 @ 5:00 desc 1-3
4 x 50- as above
4 x 150 swim free br3 @ 2:30, desc 1-3/4
4 x 50- as above, but @ :55
Check HR, then 100 easy choice/drill by 50's
1:00 rest
1 x 200 swim IM from a dive- race it up here!!
*We wound up going 2 x 300 swim free desc for each round (450's/300's/150's), but the interval got faster by round (5:00/4:40/4:20); and, we added a single 150 swim IM after each round of 300's, the goal was to descend the 150's from round to round. The last 150 was from a dive
Warmdown a bit before you get out. Be sure to get on your phones and place your order at Paners so it's ready when we get there. Be sure to thank your parents for getting you over there. Have a great day!
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