Monday, May 15, 2017
Warmup on your own:
Main Set
4 rounds of:
1 X 75 Kick @ 1:15
2 X 50 Kick-Swim @ 60
2 X 25 Swim @ 45
1:00 between
2 X's:
1 X 200 @ 2:30-45 Smooth, quiet
4 X 50 @ 45 P200 + 5
2 X 75 @ 60 P200 + 3
1 X 50 @ 2:00 P200
Notes: Part I is done with a consistent strong effort throughout. The sendoff's should allow you to perform the set with good strokes and tempo's. Part 2 is a 600 that you descend your effort from start to finish with the goal of finishing with your best. Timing and patience will be critical.
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