Wednesday, October 11, 2017
Sneaky 400s with Chris, Ryan and Tina
Warm up:
600 choice
(600/600)
Drill set:
4×100 (25 kick/50 drill/25 swim)
Drills are either single arm drill or rhythm drill, focusing on balanced body rotation
4×50 swim Golf on cruise+10 sec
4×25 build to fast
(700/1300)
Main set:
1×300 on cruise
1×400 with 30 sec rest
1×200 on cruise
1×400 with 30 sec rest
1×100 on cruise
1×400 with 30 sec rest
Descend the 400s 1-3. Use the other swims to set pace and tempo.
(1800/3100)
Last set:
100 easy
4×75 kick, build to fast, 30 sec rest
100 easy
(500/3600)
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