Monday, July 16, 2018
Endurance
Warmup
10 minutes of dry, dynamic warmup
300 loosen
8 X 75 @ :15R
Odd = Kick/Swim
Even = Desc. 1-4
Main Set
9 X [4 X 100]
Rd. 1,4,7 are Kick @ 1:50-40-30 by round
Rd. 2, 5, 8 are IM or stroke pattern @ 1:20-40
Rd. 3,6, 9 are FR @ 1:15-30-45 by round
Notes: The set should be completed from start to finish with no break. The Kick sendoff's get faster as you go (feel free to adjust), maintain best avg. The IM/stroke sendoff should stay the same on every round, while you maintain your effort and the FR sendoff get's slower so your average can get faster as you go through the set.
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