Warm up :
12 x 50 @ 115/120/130 as 1 back 1 breast 2 choick kick
Main set time OHHH yeah!!:D!
4 x 4 x100 Heres how the set works !!
1 and 2nd 100s 3rd 100 4th 100
Round 1 @145/150/2/210 @ 230 @2min aim to be under 115
Round 2 @ 140/145/150/2 " "
Round 3 @ 135/140/145/150 " @ 2 min aim to be under 110
Round 4 @ 130/135/140/145 " "
300 easy
Total 2500m
Yearly Total= 23200m
Another great effort from all 24 people in the water tonight! Thanks for making that an enjoyable practice to coach!
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2 comments:
Ohhh if you don't know how to read that set its because the 100s at the top dont line up with the pace times on the bottom...note all 3rd 100s are always on 230 and the 4th 100s are always on 2 min...goal of the 4th one on first 2 rounds is 115/120/etc... last 2 rounds that goal is 5 seconds faster! The first and second 100s of each round correspond to the pace intervals that are so messily written on the blog
Oh my aching body...
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