Friday, June 3, 2016
Fast Friday
Warmup
300 loosen
4 X 75 desc. 1-4
12 X 25 variable sprints
Main Set
4 X "X" @ 1:00
4 X "Y" @ 1:30
4 X "Z" @ 2:00
X = 25-100
Y = 50-150
Z = 75-200
Notes: 18 minutes of high intensity swimming. Choose your distance. if you stay on the short side, you will create a very nice sprint set, as you add distance to your variables, it becomes quite the high intensity endurance effort, and if you stick with something in the middle it is a nice "blue" set as we call it. You can't go wrong, pick a distance and swim fast!
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