Thursday, April 13, 2017
Warmup as you wish
Main Set
26 X 100 Swim Series
12 X 100 Pull @ 1:15-30 (HR 22)
8 X 100 @ 1:30-45 (choice of IM or K/S or stroke pattern) (HR 25)
4 X 100 @ 1:20 (HR 28)
2 X 100 @ 1:10 (HR 30+)
Notes: this is a building type of set (rainbow). Set starts off with some smooth and quiet swimming with the pulls, then moves into som good work with the kicking or strokes, then finish with some good 100's with the HR above 25.
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