Monday, July 25, 2016

Monday, July 25, 2016

Sustained Effort

Warmup

300 loosen

6 X 50 push 1st 25

12 X 25 3 fast, 3 ez

Main Set

5 X 50 FR @ 45

2 X 50 FR @ 45 (move it! :03-:05 faster)

5 X 50 FR @ 45 

1:00 Rest

4 X 75 Kick @ 1:15-30

3 X 100 IM @ 1:30-45

4 X 75 Kick @ 1:15-30

1:00 Rest

5 X 50 FR @ 45

2 X 50 FR @ 45 (move it! :03-:05 faster)

5 X 50 FR @ 45

Notes: A good sustained effort set with some wrinkles. I ask you to step it up for a couple 50's, and you go back and forth between some kick and mixed strokes, so keep the same effort throughout, stay in control, and work through some different modes of movement.