Monday, June 25, 2018

Monday, June 25, 2018

Endurance

Warmup

10 minutes of dry dynamic stretching

300 Loosen

300 Pull, scull every 3rd 25

300 Kick every 3rd, descend 25's Kick

Main Set

6 X [6 X 100] @ 1:30

Rd. 1 = K/S, IM, K/S, IM, K/S, FAST FR

Rd. 2 = K/S, IM, 2 X FAST FR, K/S, IM

Rd. 3 = FAST FR, K/S, FAST FR, IM, FAST FR, K/S

Rd. 4 = 2 X FAST FR, K/S, IM, 2 X FAST FR

Rd. 5 = 3 X K/S + 3 X IM Desc. 1-3

Rd. 6 = FAST FR - Best Avg.

Notes: A little intimidating to look at, but there is a pattern. The goal is to continue to change the way you move through the water as well as control your effort. You will rotate through K/S (by 50), IM, and Fast FR. The Fast FR accumulates as you go through each round. The K/S and IM is steady until round 5 in which you are asked to descend.