Wednesday, July 26, 2023
Summer Training
Warmup
4 X 75 + 6 X 50 + 8 X 25 @ 1:15-50-30 get longer as you go
12 X 75 Pull @ 1:05 fewest strokes possible, quiet
Main Set
4 X 200 @ 2:45 - strong (80%)
4 X 150 @ 2:15 - stronger (90%)
4 X 100 @ 1:45 FAST (100%)
Notes: Descending Effort, work through your gears and your timing so you can finish with your best. If you swim the longer events, you can adjust the sendoff and make it less rest(2:45-2:00-1:20), if you are a 50-200 event person or stroke/IM keep the sendoff's as is so you can keep the average low.
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