Our first 1.5 Hour Tuesday night! Wrote a long one for today, so feel free to pick and choose the parts you like. Also, feel free to come in later or leave earlier if that best suits you!
2 Rounds:
200 Loosen
100 Strong Kick
3x50 Desc. 1-3 or IM Switch @ :45-1:00
4x25 Sprint Cycle @ :30
Aerobic / Capacity Building: 1500/28:30
6x50 Max Efficiency Free - Set & Hold Stroke Count @ :45-1:00 (Short-Medium Rest)
6x50 Max Efficiency Free - Hold Stroke Count; Slight Acceleration @ :40-:55 (Shorter Rest)
6x50 Max Efficiency Free - Hold Stroke Count; More Acceleration @ :35-:50 (Shortest Rest)
2x300 Pull - Rest / Stretch Out @ 4:30-6:00
Short Stroke OR Free: 1000/20:00
2 Rounds:
2x75 Build to Fast @ 1:15-1:30
6x25 Strong Stroke OR Max Efficiency Free w/1 Breath Max @ :20-:30
2x100 as: 75 Max Efficiency Free, 25 Fast Stroke @ 1:30-2:00
Warm-down: 400/8:00
400 easy
