Monday, August 17, 2020
Warmup
300 + 400 + 500 + 400 + 300
* Choice, Pull, 75K/50S, Pull, E/F by 50
Main Set
5 X 200 @ 2:30 Long, Quiet Strokes
4 X 200 @ 4:00 Kick 1st 50-100-150-200 by rep Strong Kick!
3 X 200 IM or stroke @ 3:00 start working Hard
2 X 200 @ 4:00 Best AVg.
1 X 200 @ -- Finish with a Big One!
Notes: This is a long building set (rainbow), manage your energy output, so that you can get stronger as you go and time the finish.
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