Wednesday, July 20, 2022
Summer Training
Warmup as needed
Main Set
4 X [125 + 100 + 75 + 50] @ 1:30-1:20-1:10-1:00
*last 25 is always FAST
6 X [2 X 25 + 50 + 25] @ 20-30-40-50
*FAST throughout, 25's are Kick or Stroke, 50 is always FR
Notes: Two Parts today. Part one is a sequence where you want to control your speed. Fast equals a surge to the finish, a noticeable change in effort, tempo, and HR. Part Two is a sequence which will push you to maintain some good efforts with some short repetitions. The rest will catchup at the end of the sequence and allow you to maintain.
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