Friday, June 15, 2018
Endurance
Warmup
10 minutes of dry, dynamic stretching
300 Loosen
4 X 100 Kick/Swim @ 1:45
4 X 150 Pull @ 2:15 fewest strokes
Main Set
5 X 100 FR @ 1:15-30
20 X 25 Strokes/IMO @ 30
10 X 50 FR @ 45
10 X 50 Strokes/IMO @ 55
20 X 25 FR @ 25
5 X 100 IM @ 1:30-45
Notes: Simple progression in which you are asked to move from FR to a stroke pattern or IMO. The goal is to keep the same sustained effort from start to finish on a sendoff that gives you :10-15 rest. HR should be around 25 per 10 seconds.
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