Wednesday, May 3, 2017
Working on strong back halves with Chris, Ryan and Tina
Warm up:
600 choice
(600/600)
Drill set:
1×200 swim
Count strokes on the odd lengths. On the even lengths, take at least one fewer stroke
4×50 kick, build, on cruise+20 sec
4×25 single arm drill with your hands in a fist
4×75 swim on cruise+15 sec, building by 25s
(800/1400)
Main set:
1×200 moderate. Get your time
1×400. Start with your 200 time from above, and add a faster 200 at the end. Get your time.
1×600. Start with your 400 time from above, and add a faster 200 at the end. Get your time.
1×800. Start with your 600 time from above, and add a faster 200 at the end.
Take a Masters minute between each swim to regroup.
(2000/3400)
Last set:
100 easy
4×100 kick on cruise+30 sec
Easy/medium.fast/easy by 25
100 easy
(600/3400)