Thursday, June 23, 2016
Rainbow - Build
Warmup + main set, straight through
300 Loosen
4 X 225 Pull @ :15R
*limit stroke count, quiet swimming, head down for 4-6 strokes at at time or snorkel, HR at 22 or lower.
6 X 125 K/S @ 1:45-2:00 (:15R)
Kick 1st 75 HR around 25
8 X 75 @ 60-75
Mix up strokes if you want, bring HR up to 25-28
12 X 50 @ 40-45 Bring it Home!
Hold best avg., HR at 30+
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