Tuesday, June 14, 2016
Fast/EZ
Warmup
300 loosen
3 X 100 K/S
12 X 25 descend by 3's
Main Set
Round 1 - Kick
3 X's:
1 X 25 @ 30
1 X 50 @ 45
1 X 25 @ 45
Recover after all 3 rounds: 6 X 50 @ 50 2 EZ, 2 push first 25, 2 drill/swim
Round 2 - FR
3 X's:
1 X 25 @ 30
1 X 50 @ 45
1 X 25 @ 45
Recover after all 3 rounds: 6 X 50 @ 50 2 EZ, 2 push first 25, 2 drill/swim
Round 3 - choice of stroke
3 X's:
1 X 25 @ 30
1 X 50 @ 45
1 X 25 @ 45
Recover after all 3 rounds: 6 X 50 @ 50 2 EZ, 2 push first 25, 2 drill/swim
Notes: In the big picture, you are going to accumulate 900 yards of very meaningful swimming, high intensity and with some space between rounds to recover to keep the quality very high
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