Tuesday, July 3, 2018

Tuesday, July 3, 2018

FAST/EZ

Warmup

10 minutes of dry, dynamic warmup

300 loosen

12 X 50 @ 55

1 FAST - 3 EZ

2 FAST - 2 EZ

3 FAST - 1 EZ

*FAST = warmup mode fast, stay under control

Main Set

Part I

6 X [75 + 25] @ 60

*75 is P200 + 5, 25 is FAST

100 EZ

Part II

9 X 100

3 @ 1:30 desc. 1-3

3 @ 1:40 w/ 2nd 50 @ P200

3 @ 1:50 2/ last 25 @ P100

100 EZ

Part III - w/ Fins & Paddles

3 X 100 @ 1:30 Last 25 FAST

4 X 75 @ 1:20 Last 15M FAST

5 X 50 @ 1:10 Last 12 1/2 FAST

*FAST = P100 or faster, no breath, competitive finishes!