Thursday, August 11, 2016
Rainbow - Build
One Set from start to finish
300 loosen
4 X 150 Pull @ :15R (long, quiet, lowest stroke count, no extra moving)
Above is all HR at 22 or below
16 X 25 @ 30 (400IMO) HR 25
12 X 75 K/S @ 1:10-30 HR 25-28
4 - kick 1st 25
4 - kick alt. 1st/last 50
4 - kick full 75
6 X100 FR @ 1:15-30 (HR 28-30)
4 X 50 choice of stroke @ 60 (HR 30+)
Notes: build through the workout from start to finish, work on staying in control and timing your effort to execute the game plan.
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