1:00 rest
4 x 75 @ :10 rest- drill/swim/kick by 25's, all one stroke
6 x 50 swim/drill by 25's @ :55- build into the turn
4 x 75 @ :10 rest- drill/swim/kick by 25's- all one stroke, but different stroke than 1st set of 75's
6 x 50 swim/kick by 25's @ :55- fast turns & UDK's, get your legs warmed up
3 x 100 swim choice- except last 25 is kick on back, all @ 1:30 or 1:40, desc these 1-3
1:00 rest, check HR
3 rounds of:
2 x 125- 75 IM drill (no free), then 50 kick choice on back, @ 2:15
2 x 50 swim IM order by 25's (no free) @ :55, focus on fast turns & a great stroke
After 3rd round, check HR, then finish up with...
8 x 50 swim free @ :50- odds are fast turns, evens are dps
Check HR & warmdown a bit before you get out.
Travel safe: have your water bottle, ID and a mask! If you're already in St. Pete's, don't get burned! Check your email for communication from Mike about warmup times tomorrow & get excited to race this week. Have a great day!
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