Wednesday, April 5, 2017
Sprints on Distance Day, with Chris, Ryan and Tina
Warm up:
600 choice
(600/600)
Drill set:
2×200 (50 swim/50 kick/50 drill/50 swim)
#1 freestyle, #2 choice of strokes
4×75, choice of strokes
#1-2 50 kick/25 swim
#3-4 50 drill/25 swim
4×25 swim build. Choice of strokes
(800/1400)
Main set:
3×50 choice on cruise+15 sec, descend 1-3
12×25 on cruise+10 sec
Pattern is 1 moderate/1 fast
1×100 recovery
3×50 choice on cruise+15 sec, descend 1-3
12×25 on cruise+15 sec
Pattern is 1 moderate/2 fast
1×100 recovery
3×50 choice on cruise+15 sec, descend 1-3
12×25 on cruise+20 sec
Pattern is 1 moderate/3 fast
1×100 recovery
All 25s are choice. Moderate swimming does NOT mean sloppy swimming. Use good stroke technique to set up your fast swims.
(1650/3050)
Warm down:
4×50 ascend 1-4
#1 on cruise
#2 on cruise+5 sec
#3 on cruise+10 sec
#4 on cruise+15 sec
Target 2-3 sec rest on each one
1×300 kick or pull
(500/3550)
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