Friday, 4/14/2017

Warm-up

  • 8 x 50: odds swim/skull by 25, evens swim/kick by 25
  • 1 x 600: easy descend by 200

Main Set

4 x 100 on 60s Rest Interval

  1. 25 Fast. Builddown to 60% effort
  2. 50 Fast. Builddown to 60% effort
  3. 75 Fast. Builddown to 60% effort
  4. 100 Fast.

4 x 75 on 45s Rest Interval

  • 75 EZ
  • 25 Fast. Builddown to 60% effort
  • 50 Fast. Builddown to 60% effort
  • 75 Fast.

4 x 50 on 45s Rest Interval

  • 50 EZ
  • 10 strokes Fast. Builddown to 60% effort
  • 20 strokes Fast. Builddown to 60% effort
  • 50 Fast

4 x 25 on 30s Rest Interval

  • 25 EZ
  • 5 strokes Fast. Builddown to 60% effort
  • 10 strokes Fast. Builddown to 60% effort
  • 25 Fast

Dessert

  • 4 x 50 kicking

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