Wednesday, June 22, 2017
USRPT with stretching it out in between, with Chris, Kate and Tina
Warm up:
600 choice
(600/600)
Drill set:
6×75
Odds: 25 kick/50 single arm drill or rhythm drill
Evens: 25 kick/50 swim max DPS
6×25 swim build
(600/1200)
Main set:
5×50 on cruise
1×100 with 30 sec rest
5×50 on cruise
1×200 with 30 sec rest
5×50 on cruise
1×300 with 30 sec rest
5×50 on cruise
1×400 with 30 sec rest
Set a pace on the 50s, and hold it on the longer swims
(2000/3200)
Last set:
1×100 easy
4×75 (50 kick/25 swim max DPS)
Backstroke is recommended
(400/3600)