300 as 100free/50drill.
400 starting with the band. Kick hard with it (emphasizing small circle) for half a length, drop it while still swimming, swim 2 lengths feeling teh small kick back to the midpool where you dropped it. Put it on, kick hard 1 length which is midpool to mipool, and drop it again. Keep going to 400. If you don't have a band, then do some 50drill/50swim.
8x50 #1 25Fast/25Ez, #2ALL OUT, #3 ez on 55-60.
MS: 2 rounds of...
(Broken all out 150 as ...75, 50, 25, 10"rest between each.
3x150 threshold effort on 3 red line rest.
100 really easy choice.)
Race Simulation 5000
900 as 150fr/100dr/50k.
10x50 power rack on 50.
MS: 3 rounds of...
(Broken all out 250 as ...
100, 75, 50, 25, 10"rest between each.
3x200 on 2:40.
150 really easy choice.)
After MS,
500 starting with the band. Kick hard with it (emphasizing small circle) for half a length, drop it while still swimming, swim 2 lengths feeling the small kick back to the midpool where you dropped it. Put it on, kick hard 1 length (which is midpool to mipool), and drop it again. Keep going to 500.
100 w/d.
