Thursday, September 8, 2016
Pre-Season
Stroke Set
Warmup
300 loosen
6 X 100 @ :30R
2 Kick, 2 IM, 2 FR, 2nd swim is always a little stronger
Main Set
4 rounds of:
3 X 25 stroke @ 25
1 X 50 FR @ 45
1 X 50 EZ @ 60
4 rounds of:
1 X 50 Stroke @ 45
3 X 25 FR @ 25
1 X 50 EZ @ 60
Notes: swim all but the 50 EZ, nice and strong, keeping the reps short and controlled for good quality control. Feel free to rotate strokes. HR should be around 25
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