1:00 rest
7 x 100 odds/evens-
odds, 50 drill/50 kick on back @ 2:00
evens, 50 swim/50 kick w/boards, desc 1-3
15 x 50 in sets of 5:
go swim/kick by 25's in MRS desc to fast @ :55, except #4 is always swim free br3 or 4/2 @ :40
Check HR, then 1:00 rest
8 x 200 in sets of 4 (1st set MRS, 2nd set can be free):
1-3, 75 swim/drill/swim faster by 25's @ 1:30; 50 swim GP @ 1:00; last 75 swim FFT
#4, 4 x 50 swim at GP @ :10 rest
1 x 200 dr/k/dr/skull by 25's after #4 & 8
With fins, finish up...
24 x 25 @ :40- the usual in sets of 4
Warmdown a bit before you get out, and stay hydrated today. Be sure to wear your sunscreen if you're going to be outside for any length of time. Have a great day!
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