Monday, July 9, 2018
Endurance
Warmup
10 minutes of dry, dynamic warmup
300 loosen
300 alt. kick/swim
300 Pull - fewest strokes
Main Set
3 X [6 X 75] @ 1:10 Kick/Swim as follows:
#1-2 = 1st 25 kick
#3-4 = 1st/last 50 kick
#5-6 = 75 Kick
2 X [6 X 75] @ 1:10 IM pattern as follows:
1st Rd. = alt. FL/BK/BR, BK/BR/FR
2nd Rd. = 2 FL, 2 BK, 2 BR
1 X [6 X 75] @ 1:00 FR best avg.
Notes: straight through from start to finish, best sustained effort, feel free to adust sendoff's, especially on the kick pattern.
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