1:00 rest
With fins:
18 x 25 as follows:
odds- breast pull free kick @ :35
evens- choice drill NO FREE @ :35
Check HR, take fins off
15 x 100 in 3's
1- swim strong neg split free @ 1:25
2- swim 50 back, 25 breast, 25 kick (1/2 under) @ 1:35
3- all kick IM order by 25's @ 1:45
Check HR after #15, then 1:00 rest
DISTANCE-
3 rounds:
3 x 250 swim free br3- 150 cruise/100 strong, @ 3:20 (HR 150, then 160 @ last 100)
1 x 350 pull free br3 3/5/7/5/3 by 50's, get time desc 1-3
Check HR after each round, then :30 rest
STROKE GROUP-
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