Friday, June 9, 2017
Warmup as needed
Main Set
3 rounds to prime the pump
1 X 25 @ 60
1 X 50 @ 60
1 X 75 @ 60
extra 60 seconds
Pick your distance
3 X 75-125-225 @ 3:00
extra 60 seconds
3 rounds to hold on to the speed, tempo
1 X 75 @ 60
1 X 50 @ 60
2 X 25 @ 30
Notes: this is not a sprint from the first stroke kind of set and hold on for dear life. The first part is to give yourself a primer so that you can set yourself up for the middle set. Find your tempo, rhythm, splits that you want to use for your set and set yourself up well. Middle set is the main course, pick a distance based on your event list and put together a great 9 minutes of effort. The last round is meant to work the endurance and try to hold on to your effort as the fatigue builds. Feel free to use a stroke pattern as needed for your events.
No comments:
Post a Comment