1:00 rest
22 minutes to warmup on your own- get your heart rate up & your legs loose.
At 3:05p, we'll get into the following...
3 x Broken 550's as follows:
450 swim free desc 150's to what you can
:10 rest
100 swim giddyup here, should be faster than goal pace
Get time/check HR, then 50 easy
1:00 rest between rounds
After 3rd 550, go a 400 pull w/shnorkel & choice equip
1:00 rest, then...
3 x Broken 550's as follows:
100 swim at goal pace
:10 rest
450 swim free desc 150's to giddyup, yo!
Get time & HR, then 50 easy
Goal here is to be as fast (or faster) than your avg 550 split of your mile goal time
Warmdown as needed before you get out. "Drop out 100's" tomorrow morning, be ready. Have a great day!
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