1:00 rest
With shnorkels & fins:
*freestyle drilling working on head position/body line/pull pattern
Quick set of 25's without equipment working on whole stroke, then...
3 rounds of...
4x: {1 x 25 kick fast w/bds @ :40
{1 x 50 swim smooth & long (free)/max effort in MRS (no free) by 25's @ 1:00
After 4th round, check HR, then...
1 x 300 swim desc 100's 1-3 to max effort on 3rd 100
*1st rd, 300 is swim free
*2nd rd, 300 is swim IM (3 x 100's swim IM)
*3rd rd, 300 is swim-kick by 50's in MRS (no free)
Warmdown a bit before you get out. Do an excellent job in school today & get excited for our INDOORS workout tomorrow morning at South Run. Have a great day!
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