Thursday, April 14, 2016
Rainbow Set
Warmup
18 X 50 @ 50
6 EZ, 6 K/S, S/K, 6 mixed strokes
Main Set
6 X 100 Kick/Swim @ 1:20-30 (White HR 22-24)
8 X 75 @ 65 descend 1-4, 5-8, (White to Red, HR 28+ on 4/8)
8 X 50 @ 75 BLUE (HR 30)
Notes: 30 minute Rainbow Set. Starting off with some comfortable swimming, moving into some descending 75's that will start pushing the comfort zone and finish with some 50's that are very fast, although the Rest starts to help you out.
Do it twice or double it up to make it and hour set.
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