Jan 6th 2010 - RMSC Set

Warm Up
3x200 1- F/c 2- F/c/Choicex50 3- Choice
8x50 odd - Kick/swim x25 even swim/kickx25

Main set

7x200 Step test or Descend 200's 1-7 (although most folk just swim a descending set)

#1-5 Dec 200's 1-5 (on 5 mins)
#6 - 2x100 Add up faster than #5 (15 sec rest only)
#7 - 4x50 add Up faster than #6 (10 sec rest only)

Goal

• descend about 5-7 sec each 200m swim
• Check HR after each 200m block
• Check Stroke count on 3rd 50m
• Rate of Perceived effort

Swim down rest of practice to finish.