Friday-Saturday, April 9-10, 2021
Warmup
3 X 100 EZ @ 1:40
12 X 75 Pull @ 1:10
Main Set (30 Minutes
4 X [3 X 75 + 3 X 50 + 3 X 25] @ 60-50-40
75's = FR w/ surge on last 25
50's = K/S, S/K, K/S (last 50 no board)
25's = FAST choice of stroke
Warmup
18 X 50 @ 50
6 EZ, 6 K/S, 3 IMO/FR, 3 Fast 1st 25
Main Set
100 @ 3:00
125 @ 3:00
150 @ 3:00
175 @ 3:00
200 @ 3:00
*Best Effort
Notes: Friday is a good general conditioning type of day while Saturday is a short and sweet 15 minute set that will crank up the intensity. Start fast and add a little bit at a time.
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