Thursday, July 23, 2015
Mixed Bag
Warmup: 300 + 4 X 75 1st 50 strong + 2 X 150 1st 100 strong
Main Set
5 X 300 @ 4:00
*hold steady, strong, solid effort
4 X 75 @ 1:15 strong first 50
8 X 50 @ 1:00 strong 1st 25
12 X 25 @ 40 strong 1st 15M
Notes: Start the workout with some good 300's, nothing heroic, just good work. You may kick the middle 100 if you want to put some legs into it, then we have some intervals that will up the quality as we go down the stretch. Make sure you are coming off the walls the right way and eliminating resistance with your body position.
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