Thursday, August 18, 2016
Mixed Bag
Warmup
8 X 125 @ :15R
2 - loosen, 6 pull - slow, quiet, limit strokes
Main Set
4 X INDY 500 as follows:
1 X 25 BLAST @ :30
3 X 50 Kick @ 45-50 desc. 1-3
3 X 75 IM, no FR OR STROKE @ 1:10-15 steady effort
1 X 100 @ 2:00
*Blast 1st 25 on round1, 1st 50 on round2, 1st 75 on round3, and finish with one big 100 on last round.
Notes: You will accumlate some short sprints, some controlled kicking, steady strokes, and then a big finish that gets longer with each round.
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