The main set consists of 150s. Sometimes a race comes down to the wire, or we have to pass another athlete up right before the swim exit chute. Make sure you allow plenty of rest between repeats and push your limits on these 150s. Have fun!
|100||(50 kick, 50 fist)|
|8 x 25||odds: drill, evens build swim||:10 rest|
|4 x 150||100 at 65-75% effort, then 50 all out effort.
|1 x 100||choice, easy recovery|
|8 x 25||
freestyle on :30 or :40
|2 x 150||100 at 65-75% effort, then 50 all out effort. FINS OPTIONAL|