1:00 rest
2 times through:
100 drill/swim by 25's @ 1:40 (2nd round, no free)
150 swim/kick by 25's @ 2:30- desc the 3 x 50 to what you can (2nd round, no free, same as 100)
200 @ 3:20- 100 swim dps (fast turns), 100 kick fast (2nd round, no free- same as 100/150)
No rest between rounds, check HR after 2nd round
3 times through:
3 x 50 swim in mrs (no free) @ :50- odds are FAST turn, #2 is at 200 goal pace (2nd rd 1/3 gp; 3rd all 3)
2* x 75 swim free br3 or 4/2 @ :55
*add 1 x 75 swim free @ :55 in each round
:30 rest after each round, check HR
LONG SWIM-
3 rounds of:
375 (3 x 125) in mrs, each 125 is 50 swim fast turn/25 kick on back/50 swim fast
150 swim free 75 L&S, 75 giddyup
Check HR after 3rd time through
With fins, finish up with...
24 x 25 @ :40- the usual in sets of 4
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