Thursday, April 19, 2018

Thursday, April 19, 2018

Go the distance

Warmup

10 minute dry dynamic warmup

200 loosen

3 X 50 Kick + 2 X 100 IM + 1 X 150 @ :15R

Main Set

Pull

3 X 50 + 150 @ 50/2:10-20

2 X 50 + 2 X 150 @ 50/2:00-10

1 X 50 + 3 X 150 @ 50/1:50-2

Kick/Swim

3 X 50 K + 150 @ 50/2:00-10

2 X 50 K + 2 X 150 @ 50/1:55-2:05

1 X 50 K + 3 X 150 @ 1:50-2

Stroke/IM

3 X 50 FL + 150 BK-BR-FR @ 55/2:15

2 X 50 FL/BK + 2 X 150 BK-BR-FR @ 55/2:15

1 X 50 FL + 3 X 150 (1st BK, 2nd BR, 3rd FR) @ 55/2:15

Notes: Good volume today. Goal should be same effort throughout set from start to finish. The pattern stays the same, but you will change the theme of each round.