1:00 rest
12* x 25 @ :30/:20-
odds, drill
evens, swim build to race pace
*6/12 are fast udk @ :20
Check HR after #12
3 times through:
1 x 75 @ 1:10- dr/sw/dr by 25's
1 x 100 swim/kick by 50's @ 1:30
1 x 75 {50 swim free (smooth/add kick by 25's) @ :35
{25 skulling @ 1:00
Check HR after 3rd rd
1:00 rest
2 rounds:
3x{2 x 100 swim at mile goal pace @ 1:15/1:20
{1 x 75 swim faster than goal pace- get time/check HR, then...
{25 easy
After 3x of (2 x 100/75/25 easy)...300 pull free w/shnorkel & choice equip
*NOTE: the ladies went both rounds as listed above. The dudes went one round as listed above, then...
2x {4 x 50 swim mile gp @ :40
{1 x 75 swim faster than pace
{ 25 easy
{3 x 75 swim mile gp @ 1:00
{1 x 50 swim faster than pace
{ 25 easy
{2 x 100 swim mile gp @ 1:15
{1 x 75 swim faster than pace
{ 25 easy
{300 pull free w/shnorkel & choice equip
MYSTERY SET
Today we finished with a 275 race from a dive
Warmdown as needed before you get out. Outstanding effort today- and a particularly stout job by the ladies who went all their pacework as 100's. Have a great day!
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