1:00 rest
3 x 150 @ 2:30-
100- drill/swim/drill/skulling by 25's
50 kick w/bds- get time for kick, desc 1-3
3 x 150 @ 2:20-
100- swim strong & even free br3 or 4/2
:10 rest
2 x 25 swim no free @ :10 rest
go 200 set up on 1st 25
go max effort on 2nd 25
Check HR after #3, then...
1 x 450 pull free w/shnorkel & choice equip, desc 150's 1-3 to what you can
Check HR again, then 1:00 rest
3 times through:
4 x 75 @ :55 (1:05)
50 swim s/e, last 25 swim max kick
4 x 50 swim at 500 goal pace @ :40 (or :45)
out/back easy @ 1:00, stay on interval
3 x 50 swim free @ :40- 25 max kick/25 hold that speed
1 x 75 swim free faster than goal pace, get time
Check HR, then 25 easy
After 1st rd, 150 choice
After 2nd rd, 300 easy pull
After 3rd rd, 450 choice
Finish up with...
MYSTERY SET
We wound up skipping the Mystery Set- everybody got out of it on Cody's 1:01.2 for a 125
Warmdown as needed before you get out. Tomorrow morning here right at 6:30a, then mile work tomorrow afternoon. Have a great day!
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