Thursday, May 12, 2016
Rainbow Set
Warmup
300 loosen
300 alt. 50K/50S
3 X 100 push 1st 25-50-75
Main Set
12 X 50 @ 50 Pull (breathing patter/snorkle, fewest strokes)
12 X 50 (1 @ 35, 2 @ 40, 3 @ 45)
*hold same pace throughout, even though rest changes, HR 25
12 X 50 FAST (2 @ 40, 2 @ 60) HR around 30
Notes: 1st round is very smooth, quiet long swimming, 2nd round starts to pick up the tempo and the pace, but under control, last 12 are all fast with HR around 30
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