1 x 600- 300/200/100
1:00 rest
With fins:
18 x 50 in sets of 6 as follows-
1-4 @ 1:00
odds, stroke drill
evens, 35m swim (build) same stroke as drill, last 15m fast udk
#5, kick on back fast @ :45
#6, fast udk as far as you can go (then kick on back w/arms pointed up to the end) @ 1:30
Go 6 free/6 MRS no free/6 choice (all the same stroke for 6 choice)
Check HR, then fins off
1:00 rest
3 x 400 pull @ :20r w/shnorkel & choice equip;
go smooth & long on 1st 200, desc the 200 1-3 to what you can
Check HR
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