1:00 rest
With fins, 3 sets of:
4 x 50 drill/kick by 25's @ 1:00- kick is 1/2 underwater, then kick on back fast
1* x 75 kick w/boards @ 1:10
No rest between sets.
*add 1 x 75 kick w/boards in each round
Go free/no free/choice by round (50's d/k)
After 3rd set, check HR, take fins off and get right into...
1 x 100 dr-k-dr-skulling by 25's
1:00 rest
3 times through:
4 x 50 swim smooth & long free br3 or 4/2 @ :55 (@ :50 in 3rd round)
4* x 50 swim/kick by 25's in mrs (no free) @ 1:05, desc 1-3 to what you can
*3rd 50 is 2 x 25 @ :35- 10m fast udk, then 15m swim fast, same stroke as 3 x 50's sw/k
Check HR after each round; 3rd round can be your choice on the 50's sw/k
Until 9:25a...
PW's group:
Finish up with...
75's @ 1:15, 25 dolph kick w/bds, then 50 swim IM order by 25's (back/breast, then breast/free, etc...)
EC's group:
With fins: 25's drill w/fins, every 5th 25 is fast UDK on stomach as far as you can go, all @ :45
At 9:25a, warmdown a 150 dr/k before you get out to help with the lanelines. The sooner the lanelines are out, the sooner you can eat! REMEMBER, back at GMU tomorrow morning (5a), have your MAKOS bag tag so you can swipe in. Stay hydrated today & wear your sunscreen. Have a great day!
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