Thursday, July 20, 2017

Thursday, July 20, 2017

Warmup as needed

Main Set

1 X 300 Pull @ 4:00

1 X 400 Pull @ 5:00

1 X 500 Pull @ 6:00

3 X 100 IM @ 1:40

4 X 100 IM @ 1:30

5 X 100 FRIM @ 1:20 (IM w/ no fly)

1 X 300 @ 4:00

1 X 400 @ 5:00

1 X 500

Notes: This is a longer set after a couple shorter sets with some speed. The sendoff's dictate the effort so that you build as you go through each part. If you are definitely not an IM'r, you can do the middle 100's kick, kick/swim pattern, or kick with fins