1:00 rest
3 rounds of:
1 x 75 dr-k-dr by 25's @ :50
3 x 50 sw/k by 25's @ :55* (*gets :05 faster by round; 2nd round is MRS no free)
1 x 50 swim free br3 or 4/2 free @ :35 (or @ :40)
No rest between rounds, check HR after 3rd rd
3 times through:
6 x 100- odds & evens:
odds- swim 50 choice/25 kick on back/25 swim fast MRS no free @ 1:25
evens- kick FAST for time, 50 w/bds, 50 on back @ 1:45- get times
After #6, check HR, then...
50 kick fast for time w/bds after 1st rd
100 kick fast for time w/bds after 2nd rd
BROKEN 150 kick w/bds after 3rd rd (3 x 50 kick @ :10 rest)
Finish up with...
25's partner kick w/bds @ :45 (odds) and :25 (evens)
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