1:00 rest
With shnorkels & buoys:
6 x 75 @ 1:20- 50 ra2 la2 free drill, then 25 kick fast free- head in water, hold buoy out in front
8 x 25 @ :30- fist free drill (fingers over thumbs), count how many strokes
:30 rest, check HR, put equip up, then continue right into...
6 x 100 @ 1:40-
50 swim long & strong free br3 or 4/2
50 drill in MRS no free
Check HR after #6, then 1:00 rest
4 rounds of:
2 x 50 swim/kick by 25's in MRS (no free) @ :55, desc 1-2
1 x 50 swim free br3 or 4/2 @ :55
1 x 100 @ 2:00 swim in MRS as follows-
25 swim 200 setup
25 swim build kick
25 kick on back fast
25 swim max effort
Get time for each 100, no extra rest between rounds
After 4th round, check HR then put on fins
With fins, finish up with AMRAP:
4 x 25 @ :40- one set of "the usual"
:20 extra rest
1 x 50 FAST @ 1:30-
25 lungbuster
25 sprint your face off!!
Go odd rounds free, even rounds no free
Warmdown a bit before you get out & thank Mike/Heather/Peter/Jackson/ etc...for keeping an eye on you this morning. See everybody on Monday Morning, have a great day!
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