Tuesday, July 24, 2018
Fast/EZ - Race Pace
Warmup
10 minutes of dry, dynamic stretching
300 loosen
8 X [50 + 2 X 25] @ 50/30/40
50's = desc. by 4's
1st 25 = fewest strokes, no breath
2nd 25 = ez double arm back
Main Set
4 X [100 + 2 X 75] @ 1:30/1:15
100's = desc. 1-4
1st 75 = FAST, 2nd 75 EZ
4 X [2 X 75 + 100] @ 1:15/1:30
75's = FAST
100 = FAST 1st 25-50-75-100 by round
12 X 25 @ 30 w/ fins & paddles
2 FAST, 2 EZ
Notes: Nice Pattern to accumulate some fast swims!
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