Thursday, July 13, 2017
Warmup as needed
Main Set
16 X 25 FL @ 30
8 X 50 BK/BR @ 50
6 X 75 @ 1:15 BK/BR/FR
4 X 100 IM @ 1:30-45
2 X 200 IM @ 3-3:30
1 X 400 IM
Notes: IM Day! Even if the IM is not in your event list, using the muscles in a different movement pattern is always good every once in a while. The set starts with some short butterfly to maintain stroke and tempo. You should be able to maintain the integrity of the BK/BR in the 50's and 75's and then we build the IM's up to a 400 IM to finish.
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