Friday, June 2, 2017
Warmup as you Wish
Main Set
4 X [4 X 100] @ 2:00
*Take 1:00 extra between each round
Round 1 = 1st 25 @ 30
Round 2 = 1st 50 @ 45
Round 3 = 1st 75 @ 60
Round 4 = straight 100's
*good stroke pattern would be to do the 1st 25-75 stroke and all of the 100's
IM option
4 X [3 X 100] @ 2:00
use same pattern for each round as above, and do the following pattern within each round
#1 - FL/BK
#2 - BK/BR
#3 - BR/FR
*last round do 100 IM's or 400 IMO
Notes: great pattern to accumulate 1600 yards of good swimming. Hold your best effort throughout, the broken 100's are broken in different ways that will make you think a little bit. KNOW HOW FAST YOU ARE SWIMMING!
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