70.3 Race Week Set/ 3600
Warm Up
500 Ez
12x 25 in groups of 3 as no breath, ez, fly, 10-15 Sec Rest
Main Set 1-3 Rounds
5x100 Steady 10ish sec Rest
5x 50 Squeeze effort down 1-4 to Faster than Race Pace, #5 is EZ backstroke. 20ish sec rest
Bonus set 1x
4x 75 pull w/ band (Pull= buoy + paddles)
Warm down
250 ez w/ some back stroke.
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