600/300 (alternate 200 swim-50 kick-50 drill)
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We are going to do the following 6x/4x:
25 / 50 / 75 / 100 / 75 / 50 / 25 (400 total)
Intervals:
- 25 @:30 /:40 / :50
- 50 @ :50 / 1:00 / 1:10
- 75 @ 1:15 / 1:20 / 1:30
- 100 @ 1:30 / 1:40 / 1:50
round 1: swim the first 25 of each swim is strong and fast!
rest 1:00
round 2: pull breathing 3-5-3-7 by 25
rest 1:00
round 3: swim the last 25 of each swim is strong and fast!
rest 1:00
round 4 RIMO
rest 1:00
round 5: kick w/fins (board optional) alternating free kick and fly kick by 25
rest 1:00
round 6: swim all fast!
100 cool down
3100 / 2000
