Thursday, August 10, 2018

Thursday, August 10, 2018

Warmup as needed

Main Set

4 X's:

2 X 25 @ 30 (#1 - sprint 1st 15M, #2 - sprint last 12 1/2)

1 X 50 @ 60 (sprint 1st 12 1/2 - 25 - 37 1/2 - 25 each round)

1 X 200 @ 4:00 slow, quiet swimming

3 X's:

2 X 50 @ 50 (#1 - sprint 1st 25, #2 - sprint last 25)

1 X 100 @ 1:40 (sprint 1st 50-75-100 by round)

1 X 200 @ 4:00 slow, quiet swimming

2 X's:

2 X 75 @ 1:15 (#1 - sprint 1st 50, #2 - sprint last 50)

1 X 150 @ 2:30 (Sprint 1st 100 - 150 by round)

Notes: after some volume the first 3 days of the week, here is some fast swimming for the first time this week, enjoy, be fast, take the right type of strokes!