1:00 rest
With fins, 3 times through:
4 x 50 drill/kick by 25's @ :55
2 x 75 kick on back desc 1-2, focus on fast udk's
6 x 25 odds/evens as follows:
odds, SYFO @ :40*
evens, max effort udk @ :30*
*in Rd2, go 25's @ :35/:25
in Rd3, go 25's @ :30/:20
Check HR after each round/sip water
Fins off after 3rd round/50 easy on back
1:00 rest
3 rounds of:
250 pull free w/shnorkel & choice equip, get time & desc 1-3 to what you can ("WYC")
6 x 50 swim IM order by 25's @ :50 (or @ :55); last round is :05 faster
2 x 75 swim free br3 or 4/2 @ 1:10* (or @ 1:20), go 50 smooth/25 add kick
*interval on 75's gets :05 faster by round
Check HR after each round/sip water
1:00 rest
Work on starts
150 easy choice/kick on back by 25's before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to workout today. Be thinking about your goals for the LCM season.
Have a great day!
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