1:00 rest
With fins:
4 x 50 choice drill/dolph kick on side by 25's @ :55
16 x 25 in 4's
1-2 drill in MRS @ :35
#3- FAST UDK @ :20
#4- swim FAST in mrs @ :30
Check HR after #16, then fins off for...
1 x 300- 50 swim IM order by 25's fast turn, 25 choice drill
1:00 rest
3 rounds:
3 x 75 swim IM desc 1-3 @ 1:20 (no free)
1 x 225 swim free br3 or 4/2, desc 75's to giddyup @ 3:40
3 x 75 swim free br3 or 4/2 @ 1:05/1:00/:55 by 75
1 x 225 swim IM- 200 IM swim/25 kick under, fast
Check HR, 50 easy
With fins, finish with the usual
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