Monday, August 21, 2017
Warmup as needed
Main Set
8 X 100 Pull @ 1:20
8 X 50 Kick/Swim @ 50
5 X 100 FR @ 1:30
5 X 50 Kick/Swim @ 50
4 X 100 IM @ 1:40
4 X 50 Kick/Swim @ 50
3 X 100 Kick @ 1:50
3 X 50 Kick/Swim @ 50
2 X 100 Choice of stroke/IM @ 2:00
2 X 50 Kick/Swim @ 50
1 X 100 FR FAST!
Notes: Series of 100's which gives you some variability in the mode of transportation, while the 50's bridge the gap between each round of 100's. The sendoff increases so that you can maintain the effort and finish with some moderate speed. Keep it moving throughout the set.
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