Wednesday, June 28, 2017
Warmup as needed
Main Set
3 rounds of:
6 X 25 @ 25
1 X 200 @ 4:00
6 X 25 @ 30
1 X 200 @ 4:00
6 X 25 @ 35
*extra :30 before round 2 & 3
Rd 1 = FR, all 25's best avg., good tempo, walls. 1st 200, perform a good hard neg. split, 2nd 200, 1st 100 Hammer down, 2nd 100 EZ
Rd 2 = IM pattern, 200's are IM's, 1st 6 25's are FL, 2nd 6 are BK, 3rd 6 are BR
*you may do 2nd round as Kick, holding best effort throughout
Rd 3 = same as First Round
Notes: Nice pattern to accumulate some good strokes, tempo, and effort throughout the workout.
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