Monday, August 30, 2021 - Pre-Season
Warmup
200 + 4 X 50 + 4 X 25 @ 3-45-30
*reduce strokes, longer streamlines as you go
4 X [100 Board Kick + 50 Swim IMO] @ :15R
Main Set (32 minutes)
8 X [4 X 25 + 3 X 50] @ 30-40
Rd's. 1/3 = Kick 25's
Rd's 2/4 = Stroke the 25's
Rd's 3/6 = FR on 25's D1-4 by:01
Rd's 7-8 = add fins, keep equipment change time to minimum. choice of strokes
Notes: simple pattern that allows you to keep the quality up, keep it steady for the most part, with short rest, small descend on rounds 3 & 6.
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