Wednesday, May 21, 2025
Summer Training Block
Warmup
4 X 125 + 4 X 100 + 4 X 75 @ 2-1:45-1:15 Loosen up w/ Fins and Paddles!
3 X 150 Kick @ :15R Talking Pace
Main Set
12 X 50 @ 50 (80%)
10 X 100 @ 1:30 (90%)
12 X 50 @ 50 (100%)
Notes: Traditional rainbow set, the percentage and also be thought of as Zone 3-4-5 or whatever you associate with your gears. The set is 10 minutes in a comfortable gear, 15 minutes of 100's in your first uncomfortable gear, and then finish with 10 minutes in your big gear, your splits should be consistent and steady. Feel free to do some stroke in the 50's.
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