1:00 rest
8 x 50 @ 1:00, odds & evens as follows:
odds- @ 1:00, drill/dolph kick on side by 25's
evens- @ :50, swim fast turn (same stroke as drill on odd 50's),/drill by 25's
:30 rest, know what you're doing on the following 100's:
15 x 100 as follows:
1- drill/swim by 50's @ 1:45
2- swim/kick by 50's @ 1:35
3- 25 swim fast turn in MRS (no free), 50 swim free br3 long & strong, last 25 kick on back, @ 1:25, these should get faster through the set
Check HR after #15, then 1:00 rest
Anybody racing this weekend:
Fins on for the usual (24 x 25 @ :40 in sets of 4)
Everybody else...
Fins on for 9 x 150 swim @ 2:40, desc 1-3 to fast!
DISTANCE- after 15 x 100's, get right into...
AMRAP:
1 x 250 swim free long & strong @ 3:20- HR higher on last 100 than first 150
3 x 50 swim at Goal Pace @ :50
1 x 50 easy choice @ 1:30
After every 3rd round, go 1 x 400 pull w/choice equip- keep stroke balanced & smooth
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