Wednesday, September 16, 2015
Pre-Season
Warmup
300 loosen
300 Pull, sculling every 3rd 25
3 X 100, each one gets stronger
Main Set
9 X 50 FR @ 45 push #3,6,9
1 X 300 Kick @ 5
4 X 100 FRIM @ 1:30?
8 X 25 FL @ 30
4 X 100 FRIM @ 1:30?
1 X 300 Kick @ 5
9 X 50 FR @ 45 push them all, except #3,6,9
Notes: follow the pattern keep same effort from start to finish with a few exceptions where the HR spikes on some 50's or a certain stroke.
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