1:00 rest
4 x 75 dr-k-dr by 25's @ 1:10- all free, kick is udk
4 x 50 kick w/bds desc 1-4 @ :55
4 x 75 sw-k-sw faster by 25's @ 1:00- these are no free
4 x 50 swim/k by 25's IM order (by 50) @ :50- turn end of the pool is fast
2 x 300 swim @ 4:00- go free/IM/choice by 100's; effort is cruise/strong/max by 100's
4 x 50 kick w/bds @ :45, make interval
Check HR, then 1:00 rest
3 times through:
7 x 50 swim at mile gp @ :40/:45 (2nd rd is @ :10 rest)
1 x 150 race free faster than gp @ 2:00- big legs here!
50 easy choice @ 1:30
1 x 550 pull free w/choice equip- add a piece of equip each rd; desc time 1-3 to giddyup
Check HR after each 550, then out & back easy
2:00 rest between rounds
Finish up with...
MYSTERY SET
Today we went 1 x 275 free race from a dive, trying to match your avg time from the 6 x 275 @ 8:00 this past Friday (!!!!)
Warmdown as needed before you get out. Do a good job with recovery tonight- good food, lots of water & plenty of rest. Everybody together tomorrow at 12:30p (drylands first, than swim SCY). Have a great day!
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