1:00 rest
MEET WARMUP, then...
Speedset from a dive:
4 rounds of-
4 x 50 @ 1:30-
1- race 20y/30y drill
2- race 30y/20y drill
3- all race
4- all drill
Go odd rounds free, even rounds no free
50's 1-3 are all from a dive
After 4th round...
1 x 450 pull free w/shnorkel & choice equip, desc the 150's 1-3 to what you can
1:00 rest
With fins, finish up with:
24 x 25 @ :40- "the usual" in sets of 4
Warmdown a bit before you get out. Get excited to race tomorrow morning; remember, we're all here at South Fayette at 7:30a. Have a great day!
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