Monday, May 20, 2019

Monday, May 20, 2019

Summer Training Block

Warmup: 

10 minutes on land

18 X 50 @ 50 

3 Loosen, 3 descend first 25

6 alt. K/S, S/K, desc. the last 3 Kicks

6 Stroke/FR, IMO

Main Set

5 X 100 FR @ 1:15/30

4 X 100 IM or Stroke/FR @ 1:30/45

3 X 100 Kick @ 1:45/2:00

2 X 100 @ 2:00 1st 50's FAST

1 X 100 EZ @ 3:00

2 X 100 @ 2:00 2nd 50 FAST

3 X 100 Kick @ 1:45/2:00

4 X 100 IM or Stroke/FR @ 1:30/45

5 X 100 FR @ 1:15/30

Notes: Steady effort from start to finish, HR 25+, FAST = P200 or Better.