1:00 rest
With fins & boards, 2 rounds of:
6 x 25 fly pull free kick drill @ :35 (#4 is fast UDK @ :25)
3 x 50 kick w/boards desc 1-3 @ :50 (#2 on back)
6 x 25 drill in MRS @ :35 (#4 is fast UDK @ :25)
3 x 50 swim/kick by 25's in MRS desc 1-3 to FAST @ :55
Check HR after each round
After 2nd round, take fins off & go the 100 dr-k-dr-skulling by 25's
3 rounds of:
2 x 50 swim IM order by 25's, fast turns @ :55
2 x 75 swim free br3 @ 1:05/:55 by 75
Check HR, :30 rest between rounds
DISTANCE- pace set from yesterday
STROKE GROUP-
AMRAP:
150 swim- 50 fast/100 drill-kick
150 swim- 100 fast/50 drill
150 BROKEN- 3 x 50 swim fast @ :10 rest
Check HR, then...
3 x 50 swim free br3 or 4/2 in 2nd gear @ :55
Check HR again, then go the 100 dr-k-dr-skulling by 25's
Warmdown a 200 (dr-k-dr-skulling by 50's) before you get out. Be thorough with your self-care away from the pool, we're racing in less than a month in St. Pete's! Tomorrow morning at the St. James, 7-8:30a. Have a great day!
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