Tuesday, September 12, 2017
Pre-Season
Warmup
200-400 loosen
12 X 50 @ 55 alt. K/S, S/K
Main Set
3 X 50 Kick @ 50
1 X 200 @ 3
4 X 50 Kick @ 50
4 X 25 FAST @ 30
5 X 50 Kick @ 50
1 X 400 @ 6
6 X 50 Kick @ 50
1 X 400 @ 6
5 X 50 Kick @ 50
4 X 25 FAST @ 30
4 X 50 Kick @ 50
1 X 200 @ 3
3 X 50 Kick @ 50 LAST ONE FAST
Notes: Another steady, strong, aerobic day. Hold a nice stroke effort on the kicks as you accumulate some work with your legs. There are few longer swims to stretch it out, but the sendoff's are not hard, so keep the stroke count down, there are a handfull of fast 25's and a big 50 kick at the end to get it moving.
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