Thursday, May 18, 2017
Warmup as you wish
Main Set
3 X [2 X 50 + 4 X 25 + 2 X 50] @ 45/90
3 X [2 X 50 + 4 X 25 + 2 X] 50 @ 45/30/45/90
3 X [2 X 50 + 1 X 100 + 2 X 50] @ 45/2/45/90
Notes: This pattern is designed to accumulate some quality swimming at some good speeds. The first two 50's are there to get off to a good start, the 25's are so you can continue the speed or even go faster, and the the 1st of the last 2 50's is fast, while the 2nd of the two 50's is EZ @ 90. On the last round you have a 100 to try to extent the speed.
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