1:00 rest
2* rounds of:
4 x 100 @ 1:45- 50 ra2 la2 free drill, 25 choice drill in MRS (no free), last 25 is dolph kick on side
4 x 75 @ 1:30- 25 swim in MRS build to FAST turn, 25 drill same stroke, :10 rest, last 25 FAST UDK
12 x 50 swim as follows:
1-3, swim IM order by 25's @ :50
4-6, swim free br3 smooth & even @ :45
7-9, swim/kick MRS desc 1-3 @ :50, no free
10-12, swim free smooth & strong @ :40
Check HR, :30 rest between rounds
*In 2nd round, after everybody finishes the 75's, instead of the 50's we'll go...
8 x 25 swim partner style @ :45, 4 free, 4 choice
Check HR
LONG SWIM-
Anybody racing this weekend will skip the long swim today and instead do a fin set (the usual, plus some 50's swim descend...) and then get out
6 rounds of:
150 swim free increase HR by 50 (distance go 250- 150 smooth & long/100 add kick)
100 swim IM- do what you can to get your time
:10 rest
50 kick FAST for time with board
After even rounds, go...
1 x 200- 25 drill/50 swim fast turn/25 skulling
Check HR after 6th round; then finish with fins (24 x 25 @ :40, the usual in sets of 4)
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