Friday, August 29, 2014
Challenge Day
Warmup: 400 + 4 X 100 alt. k/s, d/s + 4 X 50 variable sprints
Main Set
10 X 100 @ 60 as fast as possible
Notes: Goal is to swim your best 1000 yards of the week, take exactly 60 seconds between each 100, for example, you come in on the :04, you will leave on the next :04. Subtract 9 minutes from your total time and you will have your swimming time. Use a great 20 minute effort to finish out the week.
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