Thursday, June 2, 2016
Rainbow Set (build)
Warmup
300 loosen
200 Kick
100 IM
300-200-100 Pull @ :15R
*quiet, slow, long swimming
Main Set
3 X 300 K/S @ 4:30 (HR around 25)
kick first 100-150-200
3 X 200 IM @ 2:45-3:15 (HR 25-28)
4 X 100 FR @ 1:10-20 (HR 30+)
Notes: the set actually starts with the Warmup, starting slow, quiet, and then picking up the intensity, effort, and HR as the set goes, practice timing, you want to finish with your best.
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