Friday, 1/13/2017

Warm-up

  • 4 x 75: kick/drill/swim by 25
  • 1 x 300: every third length uptempo
  • 10 x 25: odds scull, evens 80% effort

Main Set : Broken Sprints, focus on negative splitting

  • 200: break for 15 seconds at halfway point
  • 100 EZ
  • 150: break for 15 seconds at halfway point
  • 100 EZ
  • 100: break for 15 seconds at halfway point
  • 100 EZ
  • 50: break for 15 seconds at halfway point
  • 100 EZ
  • 50: break for 15 seconds at halfway point
  • 100 EZ
  • 100: break for 15 seconds at halfway point
  • 100 EZ
  • 150: break for 15 seconds at halfway point
  • 100 EZ
  • 200: break for 15 seconds at halfway point

Cool Down

  • 100 EZ
  • 4 x 50 kicking

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