Tuesday, July 8, 2014
Fast-EZ
Warmup: 400 + 4 X 100 alt. K/S, D/S + 4 X 50 variable sprints
Main Set:
10 X 25 Very Fast!
4 @ 20, 3 @ 30, 3 @ 40
1 X 250 EZ @ 4:00
5 X 50 Very Fast!
2 @ 40, 2 @ 50, 1 @ 60
1 X 250 EZ @ 4:00
3 X 75 Very Fast
1 @ 50, 1 @ 60, 1 @ 70
1 X 225 EZ @ 4
2 X 125 @ 1:30 Very Fast
1 X 250 EZ
Notes: Each Round is the same distance (250 yards), but you have to hold your speed longer each time. The sendoff also changes throughout the fast swims as well, so pay attention. Add/subtract equipment as needed. Swimming Fast is much different than swimming Far.
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