Thursday, June 29, 2017
Warmup as needed
Main Set
12 X 75 pull @ 1:05 long, slow, quiet
9 X 100 @ 1:40 alt. K/S, Stroke/FR IMO, and IM
4 X 150 @ 2:30 descend 1-4
Notes: Building/Rainbow Set starts slow and quiet, uses the changes in movement through strokes and kicks to get HR moving and then finishes with a nice litle descend. 150's are good for all distances!
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