Wednesday, March 29, 2017
Warmup on your own
Main Set (34 minutes)
8 X 50 @ 45
6 X 75 @ 1:20 rotate 1st, 2nd, 3rd 25 FAST!
8 X 50 @ 45
6 X 75 @ 1:20 rotate 1st, 2nd, 3rd 25 FAST!
1 X 100 @ 1:15-30
1 X 150 @ 1:45-2:15
1 X 200
Notes: The 50's set the tone for the workout. Work hard, hold a good avg. When you get to the 75's, you will be asked to step it up, and take it up a gear or two when asked. You will also be able to recover with some ez swimming and longer sendoff's. After the 2nd round of 75's see if you can extend the pace you set during the 50's. If you avg. 30's, how close can you get to 1:00, 1:30, and 2:00 for your 100-200's? or whatever your avg. extends out to. Pick an interval that gives you around 10-15 seconds rest.
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