Thursday, April 28, 2016
Rainbow
Warmup
300 loosen
8 X 25 square turns, work on take off from walls
100 strong
Main Set
9 X 200
3 @ 2:30-3:00 (smooth, quiet, stroke limit) may pull
3 K/S @ 2:30-3:00 Kick 1st 50-100-150 from #1-3
3 Move it @ 2:15-2:45
Notes: less than 30 minute set, first 3 are quiet, HR <25, middle 3 add more kicking as you go and start gettin the HR about 25, last 3 move it! HR at or above 30. Control your energy output, control is a good sign of being fit.
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