Workout for Sunday, Jan 29, 2017

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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