1:00 rest
Talk again about breaststroke pullouts; then, after warmup (pullouts & kicking)...
2 times through:
3 x 300 pull free w/shnorkel & choice equip @ 4:30
3 x 250 swim free br3 or 4/2 @ 3:10 (or 200's on same interval), 150 smooth/100 add kick
3 x 175 swim free br3 or 4/2 @ 3:00, desc 1-3 to max effort (#3 FAD, goal is 200 SCY PB)
Check HR/50 easy between rounds
Warmdown a 150 (drill/choice by 25's) before you get out. Enjoy your time off this weekend, but make time for your HW. Start thinking about your goals for LCM. Be ready to train on Monday & have a great day!
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