1:00 rest
With fins:
4 x 50 @ 1:00- 25 ra2 la2 free drill, 25 kick on back w/arms pointed towards ceiling
4 x 50 choice drill/fast UDK on stomach @ 1:00 (by 25's)
18 x 25 in 3's:
1-2, fly pull free kick @ :35
#3- fast UDK on stomach @ :20
Check HR, take fins off
3 rounds of:
5 x 100 swim 25 fly/75 back @ 1:25/1:35, #2/4 is all free swim @ 1:15/1:25
6 x 50 swim (1-2) or drill (#3 & 6) @ :50/1:00, go 2nd 50 split on 1-2 & 4-5
1 x 75 swim FAST for time (same stroke as 50's)
Check HR & 1:00 rest after each round
DISTANCE-
2 x 150 swim free neg split @ 1:55
:10 extra rest, get pulling equip
1 x 175 pull free w/shnorkel & choice equip fast- goal is 1/6 of your mile goal time
:30 rest between rounds, go AMRAP
STROKE GROUP-
9 x 150's with fins desc 1-3's @ 2:40
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