Monday, May 1 2017
Warmup as you wish
Main Set
6 X [100 FR @ 1:20 + 25 Kick @ 40]
6 X [75 FR @ 1:00 + 50 IMO @ 50]
6 X [25 FR @ 40 + 25-75 FAST @ 60]
Notes: The progression works so that the first two thirds are strong and steady as you mix in some free, kick, and strokes. Feel free to do the kick underwater, on back or with a board, but work it hard. The last third gives you an EZ/FAST pattern with the option of going 25's up to 75's.
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