Wednesday, May 17, 2017
Warmup as you wish
Main Set
4 rounds of 6 X 75
Rd. 1 = Pull @ 1:05
Rd 2 = K/S @ 1:10
Rd. 3 = 50FL/25BK, 25FL/50BK, 50BK/25BR, 25BK/50BR, 50BR/25FR, 25BR/50FR @ 1:15
Rd. 4 = FR @ 1:20
1:00 Rest
2 rounds of:
3 X 25 @ 30 FAST, good walls
1 X 25 @ 45 Stretch, fewest strokes, with good lines
1 X 75 BLAST @ 2:00
*go right into round 2
Notes: Two parts to the set, Part One is a building progression using 75's to switch up the movement pattern. Rd. 1 should be fairly quiet, while Rd. 4 should look pretty good. take a short break, and then try finishing with a bang!
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