Friday, September 5, 2014
FAST Friday
Warmup: 400 + 4 X 100 alt. K/S, D/S + 4 X 50 variable sprints
Main Set:
5 X 50 - 300 @ 3:00
Notes: 5 swims, you pick the distance(same distance each swim), sendoff stay's the same. The length of the swim changes the tone of the set, but no matter what you choose, make it fast. 15 minutes of your best swimming and you are done!
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