Wednesday, July 12, 2023
Summer Training
Warmup
2 X 150 + 3 X 50 + 4 X 25 @ 2:30-50-30
*loosen up and get longer
12 X 25 @ 35-45 FR habits
rotate - superman - side kick; side-stack-send; 8 stroke drill
Main Set
4 X 225 Pull @ 3:15 slow and quiet
6 X 150 @ 2:10 strong (80%)
6 X 100 @ 1:30 faster (90%)
6 X 50 @ 1:00 FAST (100%)
300 EZ
300 Kick
12 X 25 back to FR habits from warmup
Notes: Descending effort/Rainbow Set/Working your gears, whatever you want to call it, manage it well and get to the end with your best before you close it out with some slow quiet swimming and practicing good movement patterns.
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