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Swim Workout: Daily Workout 01.15.18

January 15, 2018

Nice descending set today with not too much rest. Take some additional rest to swap out gear as needed and adjust as needed since this has 1000 worth of pulling. Good and quick way to get in 3100! 

 

 

Warm Up

300 Choice

200 kick - build by 50

200 as 50 drill/50 swim

200 swim - build by 50

(900 warm up) 

 

Main set

1x400 N/S Pull on 45" rest

2x300 Bookends on  :30RI

- 50 strong, 200 cruise at 70%, 50 strong

3x200 Pull - steady 70% on :15RI

4x100 on :10RI

- Desc to 85%

(2000 main/2900 total) 

 

Warm Down

200 choice

- Total: 3100 

 

If you're looking to add some yardage, tack on a 500 at the start of the main set: 

1x500 as 100 cruise, 25 fast on 45" rest

2x400 N/S Pull on 45" rest

3x300 Bookends on  :30RI

- 50 strong, 200 cruise at 70%, 50 strong

4x200 Pull - steady 70% on :15RI

5x100 on :10RI

- Desc to 85%

(3500 main/4400 total)

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