Wednesday, July 28, 2021 - Summer Training Block
Warmup
200 + 4 X 50 + 4 X 25 @ 3-45-30 Reducing strokes and lengthening streamlines
Main Set
4 X 225 Pull @ :15R slow, quiet, limit strokes
4 X 175 Kick/Swim @ :15R
*Kick 1st 75, start picking up the HR and tempos
4 X 125 Indy IM @ :15R
*pick up the HR, effort, and tempos again
4 X 75 FR @ :15R
*High End Speed
4 X 25 Choice @ :15R
*BIG FINISH!!!
Notes: This is a rainbow set which forces you to manage your energy output and timing so you can work through all your gears and save the best for last. I left the sendoff's for you to figure out, keep the rest interval around 15Sec. from start to finish.
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