1:00 rest
With fins,
16 x 50, odds/evens-
odds @ 1:00, go 15m udk on back/20m drill/15m fast udk on stomach
evens, all kick desc 1-4/5-8 as follows:
2@ 1:00
4@ :55
6@ :50
8 @ :45
10@ :50
12 @ :45
14 @ :40
16 @ :35
Check HR/fins off & right into...
1 x 400-
odd 50's, 15m swim build/35m drill- all in MRS, no free (same stroke for drill & swim)
even 50's, swim free br3 or 4/2 desc to giddyup
Check HR again/1:00 rest
8 x 50 odds/evens-
odds, 25 swim MRS fast/25m drill MRS (same stroke) @ :55
evens, swim free br3 or 4/2 @ :55, straight desc 1-4 to something juicy
Check HR
8 x 50 odds/evens-
odds, 35m swim MRS desc 1-4, no free/15m drill MRS (same stroke
evens, swim free br3 or 4/2 as follows:
2@ :45
4@ :40
6@ :35
8@ :30
Check HR, then...
1 x 600-
odd 100's swim w/shnorkel desc 1-3
even 100's pull w/buoy no shnorkel, br 5/3, then 5/5, then 5/7 by 50's (by 100's)
Check HR, then 1:00 rest
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