1:00 rest
With fins, 4 rounds of:
2 x 50 drill @ :55 (odd rounds breast drill, even rounds choice drill)
2 x 25 kick @ :30- kick on back build (#1) and fast udk (#2)
Check HR after 4th round, then take fins off & get into...
150 drill (mrs)/choice by 25's
3 rounds of:
1 x 75 swim @ 1:10- 50 back/25 breast
1 x 75 swim @ 1:10- 50 breast/25 free
1 x 75 swim @ 1:10- 50 back/25 breast
1 x 100 swim free br3 or 4/2 @ 1:10
4 rounds of:
3 x 50 swim at 200 gp @ 1:00- in mrs, no free
1 x 75 @ 1:00 swim free br3 or 4/2- just make interval, but not sloppy
1 x 50 faster than 200 gp
Check HR, then out & back easy @ 1:30
We finished up with...
6 x 25 race from a dive, 15y max effort/10y easy
Not the day we had planned, but everybody gave a good effort on the goal pace 50's
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