Thursday, July 14, 2016
Rainbow - Build
One big Set
400 with square turns (no flip turns)
*mix strokes and skills and 16 good streamlines and takeoff's
2 X 400 Pull @ :30R (slow and quiet, limit strokes per 25)
8 X 75 K/S @ 1:10-20 (bring HR up around 25)
15 X 50 stroke/FR @ 50/55 IMO on stroke (HR between 25-28)
16 X 25 FR @ 25/30 FAST (HR 30+)
Notes: start slow, and slowly control energy output so that you time the workout with a great finish
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