Workout for Wednesday, August 23, 2017

Wednesday, August 23, 2017
More on developing pace, with Chris, Ryan and Tina
warm up:
600 choice
(600/600)
drill set:
3×50 free on cruise+10 sec, descend 1-3
3×75 (25 kick/50 single arm drill)
2×50 free on cruise+5 sec, descend 1-2
3×75 (25 kick/50 rhythm drill)
1×50 free, build to fast
(750/1350)
main set:
1×200 on cruise+10 sec
1×400 on cruise+30 sec, at pace of the 200
2×100 on cruise+10 sec, descend 1-2
1×400 on cruise+30 sec, at pace of second 100
4×50 on cruise+10 sec, descend 1-4
1×400 on cruise+30 sec, at pace of last 50
The focus on this set is moderately descending the pace to the 400 target pace.
(1800/3150)
last set:
4×50 on cruise+10 sec, ascend 1-4
4×75 (25 kick/25 drill/25 swim)
(500/3650)

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