Workout for Monday, Jan 30,2017

 

Monday, January 30, 2017

Threshold work with Chris, Ryan and Tina

 Warm up:

 600 choice

 (600/600)

 

Drill set:

3×50 on cruise+10 sec, mild descend1-3

6×75 (25 kick/50 swim)

0dds:  swim, breathe to your right side

Evens:  swim, breathe to your left side

 4×50 on cruise+10 sec, Golf

(800/1400)

 

 Main set:

 1×300 on cruise+10 sec, max DPS

4×100 on cruise

 1×200 on cruise+10 sec, max DPS

4×100 on cruise

 1×100 on cruise+10 sec, max DPS

4×100 on cruise

Use the cruise+10 sec swims to set up your stroke length and get your core involved in swimming.  When you hit the 100s on cruise, try to hold those good mechanics together.  Ideally, there are no breaks in this set.

 (1800/3200)

 

 Last set:

3 rounds of:

4×50 on cruise+10 sec

In each round of 4:
#1  breathe to your right side

#2  breathe to your left side

#3  breathe every 3rd stroke

#4  breathe 2xLeft side, 2xRight side

 

(600/3800)

 

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