Thursday, May 5, 2016

Thursday, May 5, 2016

Rainbow Set

Warmup

12 X 75 @ :15R

4 EZ, 4 Mixed strokes/drills, 2 kick, 2 swim both with 2nd faster than 1st

Main Set

5 X 100 Pull @ 1:30 (smooth, slow, quiet) HR<25

4 X 100 Kick/Swim @ 1:30 HR 23-25

3 X 100 FR @ 1:20 HR 25

2 X 100 FR @ 1:10 HR 28-30

1 X 100 EZ

4 X 25 @ :30 HR 30+

Notes: follow directions, control your energy output