1:00 rest
3 rounds:
1 x 125 @ 1:50- 50 drill/50 swim fast turn/25 kick- halfway UDK
1 x 75 swim/kick/swim by 25's, desc 1-3 @ 1:10
Check HR after 3rd round, then...
15 x 50 in sets of 3:
1-3, swim free br3 or 4/2 @ :45 (@ :40 in 3rd round), strong & even
4-5, swim/kick by 25's desc 1-2 @ :50, NO FREE
Check HR again, then 1:00 rest
3 times through, desc the 550 to what you can...
3 x 75 @ 1:10- 50 fist free drill (choice drill in 3rd rd), 25 kick choice- 1/2 UDK
7 x 25-
odds- smooth stroke @ :35
evens- giddyup @ :25
9 x 50 swim, 2 at mile GP, 1 easy
1st rd @ :55
2nd rd @ :45
3rd rd @ :10 rest
1 x 550 swim free- get time & desc to what you can; how close can you get to 1/3 of your mile goal time?
Warmdown as needed. Go to class & take good care of yourself away from the pool. Tomorrow afternoon with the big group, drylands at 12:30p/swim at 1p. Have a great day!
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