Wednesday, August 23, 2017
Warmup as needed
Main Set
3 rounds of:
6 X 25 @ 30
Rd 1 - 3 FAST, 3 EZ, Rd 2 - 4 FAST, 2 EZ, Rd 3 - 5 FAST 1 EZ
4 rounds of:
3 X 50 @ 50 + :30 between rounds
Rd. 1 - 1st 25's FAST, Rd, 2 2nd 25's FAST, Rd. 3 1st 50 FAST, Rd 4 1st 2 50's FAST
3 rounds of:
1 X 200 @ 3:00
Rd. 1 - 1st 100 FAST, Rd 2 - 1st 150 FAST, Rd 3 200 FAST
Notes: Add some speed today. It is 30 minutes long, and starts off with some "no excuses" swimming as the repetitions are short, the FAST swimming will start to add up as the set moves along.
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