1:00 rest
With fins, 3 rounds of:
3 x 25 drill @ :30
1 x 25 kick fast on back @ :20
2 x 25 drill @ :30
1 x 50 kick fast- go 25 udk, 25 on back with arms pointed up, all @ 1:00
No rest between rounds
Go free/no free/choice by round for the 25's drilling
After 3rd round, check HR then take fins off
18 x 50 in sets of 6 as follows:
1-3, swim IM by 25's @ :45, focus on FAST in/out of the turns
4-5, swim/kick by 25's @ :50, desc 1-2 (no free)
#6- swim free with BIG kick @ :40/:35/:30 (by round
No rest between rounds, check HR after #18, then get right into...
150 fist free drill/choice skulling by 25's- don't rush the skulling
1:00 rest
3 times through:
(everything @ :20 rest)
3 x 400 swim free- go 200 smooth & strong/200 add kick; desc 2nd 200 1-3 to legit
1 x 150 swim free fast, get time
Check HR then 50 easy between rounds
1:00 rest after 50 easy
Warmdown as needed before you get out. Regular schedule tomorrow afternoon. Have a great day!
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