Wednesday, June 7, 2023
Summer Training
Warmup
2 X 150 @ 2:30 Loosen
4 X [3 X 25 + 175] @ 40-2:30 Pull
*25's are sculling, 175 is slow, quiet swimming
Main Set
5 X 200 @ 3:00 smooth
10 X 100 @ 1:30 5 at 80%, 5 @ 90%
15 X 50 @ 1:00 4 100%, 1 EZ
Notes: main set is 45 minutes where you will build into your gears and finish with some FAST 50's. This can be done in any stroke you wish as well.
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