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