6/3 x 50 IMO (no FR) drill / swim @ 1:00 / 1:15 / 1:20
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- Remember your T-Pace...think back! These 100s will be speedy! T-Pace + :05-:08 sec. Use the range to put your time at an easy-to-calculate interval.
- If you don't know your T-pace, give yourself an interval that will give you no more than min 5-10 max secs rest.
- Try to even split your 100s = go the same time for all 3!
200 cruise rest :30 sec
3/2 x 100 @ T-Pace + :05-:08 sec
50 recovery @ 2:00
150 cruise rest :20 sec
3/2 x 100 @ T-Pace + :05-:08 sec
50 recovery @ 2:00
100 cruise rest :15 sec
3/2 x 100 @ T-Pace + :05-:08 sec
50 recovery @ 2:00
50 cruise rest :10 sec
3/2 x 100 @ T-Pace + :05-:08 sec
50 recovery @ 2:00
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300/200 pull w/ or w/o paddles breathing 3-5-3-7 by 25
3000/2200
