1:00 rest
1 x 200 @ 3:00- drill/swim by 25's, last 50 kick fast w/boards
5 x 50 swim/kick by 25's desc 1-4 @ :50, no free; #4 is swim free strong & even @ :40
8 x 25 kick w/boards-
odds @ :35, 15y fast, 10y easy
evens @ :25- all fast, race
5 x 50 swim/kick by 25's desc 1-4 @ :50, no free; #4 is all kick w/boards @ :45
8 x 50 swim-
1-3, free br3 or 4/2, strong & even @ :45
4-5, swim IM order by 25's @ :50, no free
6-8, swim free br3 or 4/2, desc 1-3 to what you can @ :40- giddyup the kick here!
Check HR, then 1:00 rest
3* rounds of:
3 x 50 swim at 500 gp @ :45 (ladies @ :50)
1 x 75 swim finishing speed @ :45 (ladies @ :50)
25 easy choice @ 1:00
*3rd round @ :40/:45
Check HR, then...
Smooth & strong on the way, make a move when you add the kick:
150 swim @ 1:50/2:00- add kick at 100 & go
250 swim @ 3:00/3:15- add kick at 150 & go
350 swim @ 4:15/4:30- add kick at 200 & go
Check HR, 1:00 rest
3* rounds of:
3 x 75 swim at 500 gp @ :55/1:05
1 x 50 swim at finishing speed @ :55/1:05
25 easy choice @ 1:00
*3rd round @ 1:00/1:10
Same 150/250/350, only in reverse (350/250/150), then check HR
1:00 rest, then...
MYSTERY SET
Today we finished with 4 x 125 race @ 3:00 hold best average; goal is for all 4 to add up to 500 goal time or better,
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