Sunday, January 29
More sneaky Mile training with Chris
This workout is a spin on a set forwarded by Dale Jackson (Lane 7, 5am)
Warm up:
600 choice
(600/600)
Drill set:
12×50
Odds: 25 kick on your right side/25 swim, breathing to your right side
Evens: 25 kick on your left side/25 swim, breathing to your left side
4×100 (25 kick/50 drill/25 swim max DPS)
Choice of drills
(1000/1600)
Main set:
4×150 on cruise+10 sec, moderate, max DPS
3×200 on cruise+10 sec, descend 1-3 to about 70-75% effort
3×150 on cruise+10 sec, moderate, max DPS
3×200 on cruise+15 sec, descend 1-3 to about 75-80% effort
2×150 on cruise+10 sec, moderate, max DPS
3×200 on cruise+20 sec, descend 1-3 to about 80-85% effort
1×150 on cruise+10 sec, moderate, max DPS
If you need to take any breaks in this set, take them after the 150s. Focus your effort on the 200s, while maintaining form on the 150s.
(3300/4900)
Last set :
4×75 (25 kick/50 swim max DPS)
Odds: swim breathing to your right side
Evens: swim breathing to your left side
(300/5200)
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