Tuesday, July 10, 2018
Fast/EZ
Warmup
10 minute dry, dynamic warmup
300 loosen
9 X 100 @ 1:40
2 Kick, 1 Swim FR
1 Kick IM, 2 Swim IM
3 Descend 1-3 choice of strokes
Main Set
3 rounds:
6 X 50 + 3 X 100 @ 50/1:40-30-20 by round
Rd. 1: 50's = 2 EZ, 1 FAST, 100's = 2 EZ, 1 FAST
Rd. 2: 50's = Odd-FAST, Even-EZ, 100's = Fast - EZ - Fast
Rd. 3: 50's = 2 FAST, 1 EZ, 100's = All FAST
600 + 500 + 400 Pull sculling every 6th-5th-4th 25
Notes: Nice Challenge today with the FAST/EZ progression as it starts very doable and starts to test you as you go. Finish with some slow, quiet strokes.
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