Set for Wednesday, July 19, 2017

Wednesday, July 19, 2017
Coach Mo says “There’s nothing wrong with short stuff on a distance day, as long as you keep them moving!” with Chris, Kate and Tina
warm up:
600 choice
(600/600)
drill set:
1×300 swim, every 3rd length kick
4×50 drill, odds single arm, and evens rhythm drill
Focus on core engagement and balanced rotation
4×50 swim on cruise+10 sec, descend 1-4
(700/1300)
main set:
Half Moon, Quarter Moon, Full Moon.  Anyone get the reference?
2×150 on cruise
4×75, odds on cruise+5 sec and evens on cruise-5 sec
1×300 on cruise+30 sec
2×100 on cruise
4×50, odds on cruise+5 sec, evens on cruise-5 sec
1×200 on cruise+30 sec
2×50 on cruise
4×25, odds on cruise+5 sec, evens on cruise-5 sec
1×100 on cruise+30 sec
Stay on your interval throughout the whole set.  In each group of 3 swims, the first 2 get your pulse elevated and get you huffing and puffing.  The longer straight swim is not easy, but the idea is to recover your stroke length and rhythm, while maintaining a level of easy speed.
(1800/3100)
last set:
1×100 easy
4×75
odds:  25 kick without a board/50 single arm or rhythm drill
evens:  swim, descending your stroke count on each 25
(400/3500)

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