200 choice kick
With fins, 3* rounds of:
4x, @ 1:00-
surface kick four lines
fwd ss onto back
kick fast back to wall
(big breath)
fast udk on stomach to far end
4 x 50 @ :50- swim build to race pace turn, then drill 2nd 25
Fins off after 4th 50, then right into...
1 x 200 pull w/shnorkel & choice equip; get time & desc 1-3
Check HR, then 1:00 rest between rounds
*3rd round, NO FINS
After 3rd round, 50 from a dive if you'd like; otherwise, warmdown a 150 drill/kick by 25's
REMEMBER, EVERYBODY SWIMS AT 2:30P THIS AFTERNOON
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