Thursday, July 28, 2016
Build - Rainbow
One Set, build from start to finish:
300 loosen
12 X 25 drills/skills
2 X 500 Pull sculling every 5th length
*all of the above is slow, quiet, only moving what you need to move
20 X 25 @ 30 alt. 2 Swim, 2 kick no board working on leaving walls and streamline (HR25)
12 X 50 @ 50 IMO (HR25-28)
3 X 100 FR @ 1:10-20 (HR 30)
2 X 75 @ 90 finish with a bang! (HR 30+)
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