Friday, December 21, 2012

Flashback Friday Fast Swim Set

Yes I'm the only one at masters who celebrates the "Flashback Friday" and the radio didn't even play the flashback songs this morning.  It was tough to knock this set out without hearing Rumpshaker, Ice Ice Baby, Hammertime, or some random old school TLC song.  Any way we had a solid set that I thought I'd share because though it looks doable (and it is), if you do it right the wheels might just fall off...or maybe that's just me.

Warm Up - 600
200 swim
200 kick
200 pull

Main Set - 2600
8 x 100 @ 90% on 2:00
400 pull easy
6 x 100 @ 90% on 2:00
400 pull easy
4 x 100 MAX on 2:00

Kick Set - 600
6 x 100 on 1:40

Cool Down - 200 easy

It's a nice way to knock out 4000 early in the morning.  As always it's tough to get out of bed just to go and jump in the cold water...but you never regret a workout.

I'm going to put together some training opportunities for the L3 Endurance crew over the next couple of weeks, so if you're interested check back or check the L3 Endurance facebook page, twitter, or website for more information.

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