1:00 rest
With fins:
8 x50 @ :55- choice drill/kick on back w/arms UP; no free drill on even 50's
9 x 75 @ 1:10 breast pull w/dolp kick (50) & flip turn, ;ast 25 dolph kick on side (UDK); desc 50 drill 1-3's
Check HR after #9, then take fins off
3 rounds of:
4 x 50 kick choice @ :55 desc 1-3/4
1 x 100 swim/kick FAST for time by 50's @ 2:00
No rest between rounds; 3rd round the 50's are @ :50
Check HR after each round
LONG SWIM-
Freestyle gets faster throughout...
100 swim free, desc 25's
200 in MRS:
50 drill/100 swim (50 at 200 setup/50 faster)/50 kick fast on back
100 swim IM
*Freestyle is 150/200/250/300/350- always gets faster by 50's; no 200 after the 350, max effort on the 350 to finish up
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