Wednesday, September 16, 2020
Warmup
300 EZ/Loosen
4 X 125 Pull @ :15R Long & Quiet
4 X 125 Indy IM @ :15R w/ middle 25 Kick
Main Set
2 X [3 X 100 + 2 X 75] @ 90/75
*100 = d1-3, 75's = Fast 1st 25
4 X [2 X 75 + 50] @ 1:15 Kick
D1-3 by swim, i.e., 75(80%),75(90%), 50(100%)
9 X 50 @ 1:00 Choice of Stroke, Be FAST!
Notes: See if you can control your speed and gears today with some descending efforts and a big finish!
Distance Option
Start with the following and then finish with the practice above.
2 X [4 X 150 + 2 X 125] @ 2:00 Smooth and quiet
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