Originally written for HEBER SPRINGS on Jan 02, 2020
#GreatWhite
Warm-up
600 @ 9:00 REC 50 Free/25 Stroke
1:00
Main
10 x 100 @ 1:35 EN1 Free Pull [1:25] [Buoy]
2:00
5 x 200 @ 3:00 SP3 Free Paddle [2:40]
2:00
1000 @ 14:10 EN1 Free [<=1:25] [if you can, go faster]
2:00
5 x 200 @ 3:00 EN2 Free [2:40]
2:00
10 x 100 @ 1:40 EN3 Free [<1:15]
#HammerHead
Warm-up
600 @ 9:00 REC 50 Free/25 Stroke
1:00
Main
10 x 100 @ 1:40 EN1 Free Pull [1:30] [Buoy]
2:00
5 x 200 @ 3:10 SP3 Free Paddle [2:50]
2:00
1000 @ 15:00 EN1 Free [<=1:30] [if you can, go faster]
2:00
5 x 200 @ 3:10 EN2 Free [2:50]
2:00
10 x 100 @ 1:45 EN3 Free [<1:20]
#Mako
Warm-up
500 @ 9:00 REC 50 Free/25 Stroke
1:00
Main
8 x 100 @ 1:45 EN1 Free Pull [1:35] [Buoy]
2:00
4 x 200 @ 3:20 SP3 Free Paddle [3:00]
2:00
800 @ 12:40 EN1 Free [<=1:35] [if you can, go faster]
2:00
4 x 200 @ 3:20 EN2 Free [3:00]
2:00
8 x 100 @ 1:50 EN3 Free [<1:25]
#Short
Warm-up
400 @ 9:00 REC 50 Free/25 Stroke
1:00
Main
6 x 100 @ 1:55 EN1 Free Pull [1:45] [Buoy]
2:00
3 x 200 @ 3:40 EN1 Free Paddle [3:20]
2:00
500 @ 8:45 EN1 Free [<=1:45] [if you can, go faster]
2:00
3 x 200 @ 3:40 EN2 Free [3:20]
2:00
6 x 100 @ 2:00 EN3 Free [<1:35]
2:00
8 x 50 @ 1:00 REC Choice [RECOVER]
DISTANCE
TIME
STROKE
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INTENSITY
EQUIPMENT
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