1 x 600- as usual
1:00 rest
With fins, 2x:
3 x 50 drill/kick by 25's @ :55
1 x 75 @ 1:00- dr/sw/dr by 25's, build the swim
3 x 25 swim @ :25/:20/:15- by 25's
Take :30 rest between rounds, check HR
1st round free, 2nd round no free
15 x 50 in sets of 5 as follows:
1-5, strong & even free br3 or 4/2 @ :40
6-10, swim/kick by 25's no free @ :50, desc 1-5 to what you can
11-15, stronger but still even free @ :40
Check HR, then finish up with...
1 x 450 pull free w/choice equip, desc 150's to what you can- hand touch at 300, okay
1:00 rest, check HR, then...
Go change into your suit, take 12-15 mins to continue warming up "as needed," then...
Welcome to Fastskin Friday!
2 x 300 race FAD @ 6:00
8 minutes active recovery
3 x 200 race FAD @ 5:00
8 mins ar
3 x 150 race FAD @ 4:00
Warmdown as needed
Be as accommodating as possible to the recruit tonight, get excited for tomorrow's "power" groups. Have a great day!
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