Workout for Wednesday, April 19, 2017

Thursday, April 19, 2017

Bumping up the pace on portions of distance sets with Chris, Ryan and Tina


Warm up:

600 choice



Drill set:

3×150 (50 swim/50 kick/50 drill)

Drill is either single arm drill or rhtym drill, focusing on left/right stroke balance and core engagement

6×50 on cruise+10 sec, descend 1-3, 4-6



Main set :

3×600, broken

#1  200 uptempo—rest 10 sec—400 moderate

#2  200 moderate—rest 10 sec—200 uptempo—rest 10 sec—200 moderate

#3  400 moderate—rest 10 sec—200 uptempo

Try to pick up speed not so much by working harder, but rather by cleaning up your stroke technique and using the walls better.  Focus on good strke balance and body position, and good streamlines off each wall.  The tempo increase should be smooth and easy, not going into full on hammer mode.

50 easy



Last set:

6×50 kick on cruise+20 sec

Odds build to fast, evens sustain at a faster kick tempo

100 easy


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