Tuesday, July 1, 2014
Fast-EZ
Warmup: 400 + 4 X 100 alt. K/S, D/S + 4 X 50 variable sprints
Main Set
6 X 25 @ 20 FAST!
3 X 50 @ 1:00 EZ
6 X 25 @ 25 FAST!
3 X 50 @ 1:00 EZ
6 X 25 @ 30 FAST!
3 X 50 @ 1:00 EZ
3 X 50 @ 40 FAST!
6 X 25 @ 40 EZ
3 X 50 @ 45 FAST!
6 X 25 @ 40 EZ
3 X 50 @ 50 FAST!
6 X 25 @ 40 EZ
Notes: 6 rounds of 150 yards of very fast swimming. If you are in good form, you should see P200 on the clock, if not, go by HR, where you want your HR 30+ for :10 during the Fast Swims. Remember, your speed starts from the push off the wall! Push from an athletic foot position on the wall.
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