Wednesday, May 10, 2017
Hustle and then stretch it out distance with Chris, Ryan and Tina
Warm up:
600 choice
(600/600)
Drill set:
4×75
Odds: 50 kick/25 swim
Evens: 50 single arm drill or rhythm drill/25 swim
Focus on core engagement and left-right stroke balance and rotation.
3×50 swim Golf on cruise+10 sec
(600/1200)
Main set:
4×25 on cruise
1×100 on cruise+30 sec
4×50 on cruise
1×200 on cruise+30 sec
4×75 on cruise
1×300 on cruise+30
4×100 on cruise
1×400 on cruise+30 sec
Stay on the clock and don’t take any breaks in this set. The rest you need is built in. The sets of 4 swims are geared to keep you in pretty constant motion at reasonably intense level. The longer swims are designed to stretch out, and find a rhythm—steady pace, stroke count and breathing pattern. The larger interval is in case you want to swap gear in or out during the set.
(2000/3200)
Last set:
4×75
Odds: 50 drill/25 swim
Evens: 50 kick/25 swim
3×50 swim on cruise+10 sec, ascend 1-3
(600/3800)