Workout for Wednesday, August 16, 2017

Wednesday, August 16, 2017

A pace set that sneaks up on you, with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×75 (25 kick/50 choice of drills)

4×50 Golf on cruise+10 sec

(500/1100)

 

Main set:

4×25 with 5 sec rest

1×100

4×50 with 5 sec rest

1×200

4×75 with 5 sec rest

1×300

4×100 with 5 sec rest

1×400

Hold the same pace from start to finish.  That means don’t overdo it at the beginning.  You’ll need to be strong at the end.  Take 30-40 sec rest after each larger swim, before going into the next group of 4.  Otherwise, stay on the clock.

(2000/3100)

 

Last set:

4×50 on cruise+10 sec, ascend 1-4

4×75 (25 kick/25 drill/25 swim max DPS)

(500/3600)

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