Friday, July 27, 2018
Mixed Endurance
Warmup
10 minute dynamic warmup
300 loosen
6 X 150 @ :15R
3 Pull w/ fewest strokes
3 Push 1st 75-100-125, choice of stroke
Main Set
12 X 100 Pull @ 1:20 Smooth
6 X 50 Swim @ 40 Strong, start getting it moving
1:00 Rest
3 X 100 @ 1:40 Last 25 FAST
4 X 75 @ 1:15 Last 50 FAST
5 X 50 @ 2:00 FAST
Notes: 1st 1500 starts slow and quiet with the pulling, use the 50's start start moving. Take a short break and then get up to top speeds for the last 850 with some fast 25's and 50's. We are thinking P200 or better.
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