Friday, August 10, 2018

Friday, August 10, 2018

Mixed Endurance

Warmup

10 minutes of dry, dynamic warmups

300 loosen

4 X 50 Kick @ 1:15

4 X 75 Pull @ 1:15

4 X 100 @ :15R desc. 1-4

Main Set

3 X 100 @ 1:20 even pace

3 X 100 @ 1:30 last 25 FAST!

3 X 100 @ 1:40 last 50 FAST!

1 X 100 + 50 @ 1:20/55

1 X 100 + 50 @ 1:20/50

1 X 100 + 50 @ 1:20/45

1 X 100 + 50 @ 1:20/40

1 X 100 + 2 X 50 @ 1:20/40

*100's is smooth, 50's are Kick FAST!

3 X 100 @ 1:40 Stroke/FR or IM

3 X 100 @ 1:35 Stroke/FR or IM

3 X 100 @ 1:30 Stroke/FR or IM

Notes: be in control of your speed's so that you can crank it when asked, put together some great 50's kick on short rest, and finish with some stroke work (even if you are a freestyler).