Workout - 10/09/17; You Make It Good

This workout will be as challenging as you make it, as the generous intervals give you plenty of rest. The idea, however, is to truly give 90% effort; the faster you go, the more rest you get. Enjoy it!

w/u - 150 free + 50 breast; 150 kick + 50 high-elbow scull; 150 free drill + 50 build free

PS:
12 x 25 Free @ :35/:40, BURST off wall w/ hyperspeed underwaters, first few strokes, then EZ
12 x 25 IMO, same as above

MS: 
- 5 x 50 Freestyle @ 90% effort, @ 1:00
*Optional 5 push-ups after entire set

- 5 x 50 Flutter kick w/ FINS @ :45 OR :55
*Optional 3 sets of 10 crunches after entire set

- 5 x 100 IMs @ 90% effort, @ 2:30
*Optional 3 sets of :20 sec dryland flutter kick after entire set

- 5 x 1:00 HARD vertical kicking (:30s ON/:30s OFF)

c/d - 100 EZ

 

Posted on October 9, 2017 .