1:00 rest
12-15 minutes, warmup as you need to...
DISTANCE-
14 x 150 in odds/even-
odds- pull neg split @ 1:50 (HR 150/160 by 75), go @ 1:55 if necessary
evens- swim descend 1-7 to something JUICY, @ 2:20
Check HR after #14, then 100 easy
AMRAP:
3 x 75 swim at GP @ 1:15
2 x 50 cruise @ :50- long & strong, smooth stroke
1 x 100 swim FASTER than GP, check HR; all @ 1:45
1:00 rest after every 3rd round
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