Wednesday, June 7, 2017

Wednesday, June 7, 2017

Warmup as you wish

Main Set

3 X 50 @ 55

3 X 50 @ 50

3 X 50 @ 45

3 X 50 @ 40

1 X 100 @ 2:00 1st 25 Hammer Down

4 X 50 @ 50

4 X 50 @ 45

4 X 50 @ 40

1 X 100 @ 2:00 1st 50 Hammer Down

6 X 50 @ 45

6 X 50 @ 40

1 X 100 @ 2:00 1st 75 Hammer Down

Notes: 50's are the repetition of choice today, you will descend three rounds of 12 50's and then add a 100 which you want to drop into one extra gear for the first 25-75. Do a steady descend as the sendoff comes down. A good IM alternative would be to do the same set, just start the 50's at 60 and come down in the same way. The First round do three of each stroke, the 2nd round IMO within each 4, and the last round rotate fl/bk, bk/br, br/fr. Do the 100 FR every round.