1:00 rest
3 x 150 @ 2:30- 50 drill/25 kick under (x2); #3 is 50 swim fast turn/25 kick under
2 rounds:
3 x 100 @ 1:40- 25 kick all fast (UDK's and kick on surface, all fast), then sw/dr/sw by 25's
6 x 25 partner sprint @ :45- all kick w/bds in 1st round, all swim in 2nd round
1 x 300 pull free w/shnorkel & buoys, paddles if you'd like; desc 100's 1-3
Check HR after each round
STROKE GROUP-
4 rounds:
5 x 50 in mrs swim at 200 GP @ 1:00* (#3 is drill in 1st rd; #2 is dr in 2nd round; #1 is dr in 3rd rd)
1 x 125 swim strong & even free br3 after 1st round; 150 free sw after 2nd round; 175 swim free in 3rd rd
Check HR
50 easy after 3rd round; 4th round is 5 x 50 GP, then a MYSTERY SET...
DISTANCE-
3 times through:
4 x 75 swim at GP @ 1:20
50 easy @ 1:30
1 x 275 swim for time (desc rounds 1-3)
1:00 rest between rounds
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