Workout for Wednesday, October 4, 2017

Wednesday, October 4, 2017

Descending 400s (and then some) with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick

1×200, alternating 50 single arm drill/50 swim max DPS

Focus on balanced body rotation

4×25 pitch drill, building each one

As your body position improves through each length, you should naturally pick up speed without really having to do anything.  But try it anyway to see how much easier it is.

(600/1200)

 

Main set:

1×400 on cruise+20 sec

2×200 on cruise+15 sec, at pace of 400 #1

1×400 on cruise+20 sec

4×100 on cruise+10 sec, at pace of 400 #2

1×400 on cruise+20 sec

Descend the 400s 1-3.  Maintaining the pace of the previous 400 on them should be easier, because the amount of rest is larger.

(2000/3200)

 

Last set:

6×100

Odds:  50 single arm drill/50 swim

Evens:  50 kick/50 swim

If you want to spice things up, mix in some backstroke

(600/3800)

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