Thursday, April 21, 2016
Rainbow Day
Warmup
300 Loosen
12 X 50 @ 50
use a fast/ez pattern by 25 or 50, start with good swimming in small, managable chunks
Main Set
4 X 200 Pull @ 2:30-3 smooth and quite WHITE, HR <25
6 X 150 K/S @ 2:15-30 PINK
#1-2: kick 1st 50
#3-4: Kick 1st/last 75
#6-6: Kick 1st 100
*pick up effort to HR 25 or better, still short rest.
16 X 50 @ 40-45 RED, HR closer to 30, than 25
*hold best sustained effort
Notes: Rainbow sets are about controlling your energy output and working your timing so that you can finish with your best. Feel free to mix strokes or do IM's, the building effort is the key to the workout.
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