1:00 rest
4 x 125 @ 2:00- 50 ra2 ;a2 free drill, 75 drill/kick/drill by 25's no free
4 rounds of:
2 x 50 @ kick/drill in mrs no free @ 1:00
2 x 75 sw/k/sw in same stroke @ 1:15 desc 1-2
2 x 50 swim strong & even free br3 @ :50* (2nd round @ :45; 4th round @ :40)
No rest between rounds
Check HR after 4th round, then 100 d/k/d/skulling by 25's
1:00 rest
2 x 300 pull free br 3/5/7 by 50's (2x) @ 4:30
Finish w/AMRAP...
1 x 50 kick on back @ 1:00
1 x 50 kick fast for time @ 1:00* (gets :05 faster by round)
1 x 50 swim/kick by 25's in mrs no free fast @ 1:00, explosive UDK's off the turn
No rest between rounds
Do an excellent job in school today and get excited for our LCM season. Have a great day!
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