Friday, August 18, 2017

Friday, August 18, 2017

Warmup as needed

Main Set

1 X 200 @ 3:00

3 X 25 @ 30

1 X 200 @ 4:00 (1st 50 FAST)

1 X 200 @ 3:00

3 X 50 @ 45

1 X 200 @ 4:00 (1st 75 FAST)

1 X 200 @ 3:00

3 X 75 @ 60

1 X 200 @ 4:00 (1st 100 FAST)

1 X 200 @ 3:00

3 X 100 @ 1:20

1 X 200 @ 4:00 (1st 150 FAST)

Notes: This is a descending set within each round, we are also extending your best effort as we go through the set. The 200 @ 3:00 is always swum strong (3rd Gear out of 5), the 3 X 25's - 100's should be swum faster (4th Gear out of 5), while the last 200 @ 4:00, swim the 25-150 with your best (5th Gear out of 5), while the remainder of the 200 is EZ.