Monday, July 10, 2017

Monday, July 10, 2017

Warmup as needed

Main Set

6 X 50 @ 50

Odd - strong, Even - EZ

1 X 200 @ 4:00 (1st 100 Kick at talking speed)

3 X 100 @ 1:20 Strong

1 X 200 @ 4:00 (1st 100 Kick at talking speed)

4 X 125 @ 1:30 Strong

1 X 200 @ 4:00 (1st 100 Kick at talking speed)

4 X 150 @ 2:00 Strong

Strong = Good Sustained effort

Notes: Good set to start the week to increase the time of your sustained effort. The set starts with some 50's that should feel like some continued warmup and you should use the strong 50's to set the tone for what you want to hold and how you want to feel. The next three rounds are split up into 100's, 125's, and 150's, but more imortantly, the effort lasts 4, 6, and 8 minutes. The 200's Kick swim are active rest as you do an ez kick, followed by an ez swim to stretch it out.