Wednesday, June 30, 2021

 Wednesday, June 30, 2021 - Summer Training Block

Warmup

600 K/S (100 Swim/50K)

4 X 175 Pull @ 3:00

Breathing Pattern - 1st 100 keep head down for 5-6 in middle of pool

last 75 Breath 3-2-1 breath per 25

Main Set (40 minutes)

6 X 75 @ 1:10 Kick 1st 25

6 X 100 @ 1:30 alt. FRIM/IM

4 X 150 @ 2:15 D1-4

6 X 75 @ 1:15 FAST FR

6 X 75 @ 1:15 EZ

Notes: Nice rainbow set which you want to control your energy output so that you get faster from start to finish. Use the 175's pull to stretch it out, lock in some good efforts with the 75's and 100's, building the HR and getting uncomfortable on the 150's and then finishing with some big 75's and some recovery.