Wednesday, May 17, 2017
A distance set that keeps you moving, with Chris, Ryan and Tina
warm up:
600 choice
(600/600)
drill set:
3×200
#1 50 swim/50 kick
#2 50 single arm drill/50 swim
#3 50 rhythm drill/50 swim
4×25 swim, build on cruise+10 sec
(700/1300)
main set:
4×50 on cruise+5 sec, descend 1-4
1×100 on cruise
4×50 on cruise+10 sec, descend 1-4
1×200 on cruise
4×50 on cruise+15 sec, descend 1-4
1×300 on cruise
4×50 on cruise+20 sec, descend 1-4
1×400 on cruise
Stay on the clock throughout the set, and as the 50 intervals get longer, descend to a faster time.
(1800/3100)
last set:
4×50 on cruise+10 sec, ascend 1-4
4×75 (25 kick/50 drill)
odds: drill is single arm drill
evens: drill is rhythm drill
1×100 easy swim
(600/3700)
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