Thursday, July 16, 2020

Thursday, July 16, 2020

Warmup

12 X 125 @ :15R

4 EZ/Pull

4 Indy IM w/ middle 25 Kick

4 Kick 1st 75

Main Set

Kick Set

2 X [4 X 25 + 3 X 50 + 2 X 75 + 100] @ 30/1:00/1:30/2:00

*Maintain best avg./effort

Swim Set

2 Rd's:

100 + 50 @ 1:10

100 + 2 X 50 @ 1:10

100 + 75 @ 1:10

100 + 2 X 75 @ 1:10

100 + 100 @ 1:10

100 + 200 @ 1:10/-

*take up to a minute after the 200

*the 2nd swims should also be faster than the initial 100

Notes: Good Strong Effort today, with a little strategy involved as you work between a couple gears on the second set.