Gettin' Goin' with Rowan

Matt Hall, Rowan Aquatic Club

This is the main set only – takes about 90 minutes.  First time through is freestyle, rounds 2 & 3 are choice stroke.

 

3 X (10 x 100 SPRINT off of the blocks)

what to do

within best time

interval

2x kick

20 seconds

2:30

2x 75 kick/25 sprint

16 seconds

2:40

2x 50 kick/50 sprint

12 seconds

2:50

2x 25 kick/75 sprint

8 seconds

3:00

2x sprint

4 seconds

3:10

200 EZ on 4:40

 

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