1:00 rest
With fins, 25 x 25 in sets of 5:
1-2, fly pull free kick drill @ :35
3-4, choice drill no free or fly, @ :35
#5- fast UDK on stomach, 1 breath or fewer, @ :20
No rest between rounds of 5
Check HR after #25, then come back to the start end & take off fins
3 rounds of:
1 x 75 dr/k/dr by 25's
3 x 50 swim/kick by 25's @ :50, FAST turn for each, desc total time 1-3; same stroke as 75
1 x 50 swim free br3 or 4/2 @ :35- giddyup the legs here
No rest between rounds
Check HR after 3rd round
1st rd is fly (75 & 50's sw/k); 2nd rd is back and 3rd rd is br
Check HR after 3rd rd, then go the 100 dr/k/dr/skulling
1:00 rest
AMRAP:
1 x 250 swim free br3 or 4/2 @ 3:15- smooth & long, JMI
1 x 400 IM (75 sw of each stroke, then 100 k at end w/bds)- get time, desc 400 through the set
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