1:00 rest
With fins, 3 rounds of:
4 x 25-
odds choice drill @ :25
evens fast udk @ :35
3 x 50 @ :50 as follows-
15y fast surface kick
15y swim fast turn/breakout
20y fast udk
No rest between rounds
Change stroke by round, but only one stroke for each round
Last round is NO FINS
1 x 300 swim free or back desc 100's 1-3 @ 4:30
2x:
{4 x 25 jungle sprints @ :50
{1 x 50 @ 1:00 (drill in 1st rd, swim max effort in 2nd rd)
Out & back easy after 2nd rd
1:00 rest, check HR after 50 fast
3 x 100 swim choice desc 1-3 to what you can @ 1:30 (same for all 3)
2x:
{4 x 25 @ :50 fast over/unders
odds, always udk
evens, always fast swim no udk's
{1 x 50 @ 1:00 (drill in 1st rd, swim max effort in 2nd rd)
Check HR after 50 fast, then...
4 x 50 drill/kick by 25's @ 1:05
MYSTERY SET
Today we finished up with a single 75 race from a dive
Warmdown a bit before you get out. Take good care of yourselves away from the pool and stay on top of your classwork. Have a great day!
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