Friday's set

RallySport Aquatics and Without Limits put on a show last week in how to work in the pool. Thought I would share a swim set they did on Friday.

Warmup was about 1.8 k all tolled. Then a little aerobic work and a kick set.

Main set
4 x 50 on :35 make it
1 x 25 on 1:00
4 x 50 on :40 make it
1 x 25 on :30
4 x 50 on :50 #3 all out
4 x 50 on 1:00 #2 and #3 all out
4 x 50 on 1:10 #1, #2 , #3 all out
4 x 50 on 1:20 all all out.

Kristen Peterson was at 28's through the whole thing. Nick Koerner and the Nasty Norwegian were in the 24's and 25's for all the fast. Janaye regularly was 35 on the the fast for Breastroke. Bean Allen was under 30.4 on the majority of her backstrokes and Jak O'Hair was chasin the Stanford boys and was 28 on the last backstroke.

Solid work.