1:00 rest
With fins, 3x through:
3 x 50 drill/kick by 25's @ :55
1 x 75 kick on back @ :55
No rest between rounds; go free/no free/choice by round
Take fins off after 3rd time through
Alternating 50's:
sw/k @ :50, then all swim (strong & even) @ :40...
4 x 50 sw/k @ :50, then 1 x 50 swim s/e free (or back) @ :40
3 x 50/2 x 50
2/3
1/4
Check HR, then 100 easy dr-k-dr-skulling by 25's
1:00 rest
50's alternating swim strong & even and all kick w/boards as follows:
4 x 50 sw free (or back) @ :40/1 x 50 all kick w/boards @ :50
3 x 50 sw/2 x 50 k
2 x 50 sw/3 x 50 k
1 x 50 sw/4 x 50 k
Check HR, then 50 easy
Finish up with...
AMRAP:
100 kick w/bds @ 1:45
150 swim @ 2:15* as follows:
25 no free build to fast turn
50 cruise choice
75 free big fat kick
No rest between rounds
*interval gets :05 faster by round
Check HR at 6:28a, then warmdown a bit before you get out.
Do an excellent job in school today & check your email for schedule updates (due to the weather). Have a great day!
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