Workout for Wednesday, September 6, 2017

Wednesday, September 6, 2017

Picking up the pace (but do it moderately), with Chris, Ryan and Tina

warm up:

600 choice

(600/600)

 

drill set:

4×50 (25 kick/25 swim)

4×25 pitch drill

4×50 drill 

odds are single arm drill; evens are rhythm drill

4×25 pitch drill

4×50 free on cruise+10 sec, descend 1-4

A reminder–pitch drill is swimming the first third of the length with a relaxed core, kind of open water style (head high in the water), while the middle third is swum as you would normally do in a workout, and the last third is really emphasizing good head position, pressing the Tee, and using the lats to power the stroke.

(800/1400)

 

main set:

3×300

#1 on cruise

#2 on cruise+5 sec

#3 on cruise+10 sec

descend 1-3

3×200

#1 on cruise+5 sec

#2 on cruise+10 sec

#3 on cruise+15 sec

descend 1-3

3×100

#1 on cruise+10 sec

#2 on cruise+15 sec

#3 on cruise+20 sec

descend 1-3

Stay on the clock–no break between rounds.  Also, start your pace moderately.  This set is a lot tougher than it looks.

(1800/3200)

 

last set:

100 easy

4×75 (25 max DPS/50 kick)

100 easy

(500/3700)

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