Wednesday, March 15, 2017
Picking up the pace, with Chris, Ryan and Tina
Warm up:
600 choice
(600/600)
Drill set:
4×100 (25 swim/25 kick/25 drill/25 swim)
4×50 drill
Odds: single arm drill
Evens: rhythm drill
4×25 swim build
(700/1300)
Main set:
4×50 on cruise
1×500
4×50 on cruise+5 sec, faster than first round of 50s
1×500, faster than 500 #1
4×50 on cruise+10 sec, faster than 50s in round 2
1×500, fastest of the set
Use the 50s to dial in your stroke length and tempo for the 500s. Go straight into the 500s after the 50s. If you need a break, regroup after the 500s.
(2100/3400)
Last set:
1×100 easy
2×200 (50 swim/50 kick/50 drill/50 swim)
Choice of single arm or rhythm drills
(500/3900)
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