1:00 rest
2x through:
4 x out/back 50's @ 1:00-
fist drill out/fwd ss/choice skulling on back
1 x 150 swim free br3 or4/2, desc 50's 1-3 to what you can
Check HR after each round
8 x 50 @ 1:05 in MRS no free as follows:
odds, drill/kick by 25's, build the kick
evens, drill/swim by 25's, build the swim
Check HR, then right into...
4 rounds of:
1 x 100 swim free br3 or 4/2 @ 1:30, go smooth/add kick by 50's & get time
1 x 200-
100 swim free, faster than previous 100
3rd 50 MRS- 15m swim max effort/35m drill
get out...
4th 50 swim MRS from a dive, get time & desc 1-4 to max effort
Check HR/regroup for next round
100 easy after 4th round/1:00 rest
One time through:
All 50's at 200 goal pace are in MRS, no free...
4 x 50-
1-3 swim MRS at 200 gp @ :55
#4, swim free @ :40, must be under :35
1 x 100, go 50 swim free 2nd gear (under :40)/50 drill in MRS @ 3:00
4 x 50-
1-2 swi
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