Monday, July 20, 2020

Monday, July 20, 2020

Warmup

4 X 300 @ :30R

#1 - EZ, #2 - Kick/Swim, #3 - FRIM, #4 - 50 EZ, 25 Strong

Main Set

4 X [6 X 25 + 75] @ 25/1:30

*25's F-E pattern by round as follows, 75 is D1-4

E-E-F-E-E-F

E-F-E-F-E-F

E-F-F-E-F-F

F-F-F-F-E-E

12 X 75 @ 1:05 Pull or Kick/Swim

3 X 25 + 50 + 3 X 25 + 75 + 3 X 25 + 100 + 3 X 25 + 150 + 3 X 25 + 200 @ strict :10R

*Best avg., the 25's are intended to prime the pump as the alt. rep gets longer with one big final 200

Notes: 3 part workout today, but it should be treated as one big set with minimum rest between rounds. Part I and Part III have a little more intensity, you can relax and settle into a groove in the middle.