Friday, August 17, 2018
Mixed Endurance
Warmup
10 minutes of dry, dynamic warmup
300 loosen
12 X 75 Pull @ :15R
6 w/ snorkle
6 3-2-1 breath per 25
Main Set
6 X 100 FR @ 1:20
4 X 150 IM, no FR @ 2:15
12 X 50 Kick @ 55 (2 w/ board, 2 no board, push the underwaters)
4 X 150 IM, no FL @ 2:15
6 X 100 FR @ 1:40
2 - FAST 1st 50
2 - FAST 1st 75
2 - FAST 100
Notes: keep a solid effort throughout the set as you rotate through some free, stroke, kick, and finish with some bigger efforts on the last 6 100's.
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