Monday, September 18, 2017

Monday, September 18, 2017

Warmup

300 Loosen

4 X 125 Pull @ :15R

3 X 150 @ 2:30 FAST 1st 75-100-125

Main Set

2 X 75 @ 1:10

1 X 100 @ 1:30

2 X 75 @ 1:10

1 X 200 @ 3:00

2 X 75 @ 1:10

1 X 300 @ 4:30

2 X 75 @ 1:10

1 X 400 @ 6:00

1 X 100 @ 1:20

1 X 300 @ 4:30

1 X 100 @ 1:20

1 X 200 @ 3:00

1 X 100 @ 1:20

1 X 100 Recover

Notes: The goal is to try to change speeds a little bit, but still stay in control. This is not sprint or AO, just seeing if you can pick up the pace and then fall back into a good, steady effort. Here are the intructions:

* The pyramid 100-400-100 should all be swum steady and strong

* The 75's are negative split from #1 to #2

* The last 3 bold 100's are FAST