Friday 5/19/2017

  • Warm-up
  • 4 x 75 : odds 50 swim/25 kick. evens 50 swim/25 scull
  • 4 x 50 :  drill/swim
  • 4 x 25 : work on streamline

Main Set

NOTE: Purpose of main set is to sprint, then drain your legs, then do some more sprinting

  • 4 x 25 SPRINT + 30
  • 2 x 50 SPRINT + 50
  • 4 x 25 SPRINT + 30
  • 150 EZ

Now… drain the legs –

  • 10 x 25 kicking – SPRINT on 30 second rest interval

Do some more sprinting

3 Rounds

  • 50 uptempo + 50
  • 50 SPRINT
  • 50 EZ

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