Thursday, August 17, 2017

Thursday, August 17, 2017

Warmup as needed

Main Set

3 X 100 @ 1:15-30

2 X 50 @ 60 (sprint 1st 25)

4 X 100 @ 1:15-30

2 X 50 @ 75 (sprint last 25)

5 X 100 @ 1:15-30

2 X 50 @ 90 SPRINT

Notes: this is a 1500 yard pattern, you may do two-three rounds if you would like to add some yardage or go back down the way you came and make it a pyramid type of a set. The 100's are to be swum strong and in control (HR around 25-28) while you should be able to drop it a couple gears when asked during the 50's. Feel free to do the 100's IM or fit the set to your stroke's as needed.