Workout for Wednesday, August 9, 2017

Wednesday, August 9, 2017

Building Pace with Chris, Kate and Tina


Warm up:

600 choice



Drill set:

1×300 swim, every 3rd length kick

4×50 drill (single arm or rhythm drill)

4×50 swim Golf on cruise+10 sec



Main set:

4×50 on cruise+10 sec, descend 1-4

1×400 on cruise+15 sec

4×50 on cruise+5 sec, descend 1-4

1×400 on cruise+15 sec

4×50 on cruise, descend 1-4 (if you can’t descend, then hold your pace)

1×400 on cruise+15 sec

Descend each set of 50s to the pace of the upcoming 400.  That means don’t kill yourself.  We’re building the pace of your 400s.  Try to maintain the same pace on all three 400s.  Extra credit if you can descend the 400s 1-3.



Last set:

4×50, ascending 1-4

#1 on cruise

#2 on cruise+5 sec

#3 on cruise+10 sec

#4 on cruise+15 sec

Target 2-3 sec rest on each one.  Go right into these, within a minute of finishing your last 400.

4×75 (50 drill/25 swim max DPS)




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