Workout for Wednesday, October 18, 2017

Wednesday, October 18, 2017

Inverting intervals and distances with Chris and Ryan


Warm up:

600 choice



Drill set:

4×100 (25 kick/50 drill/25 swim max DPS)

You know my favorite drills—rhythm drill and single arm drill, each focusing on core engagement and balanced body rotation.

4×50 swim Golf on cruise+10 sec

4×25 swim build



Main set:

1×100 on cruise+5 sec

1×200 on cruise

1×300 on cruise-5 sec


1×200 on cruise+5 sec

1×200 on cruise

1×200 on cruise-5 sec


1×300 on cruise+5 sec

1×200 on cruise

1×100 on cruise-5 sec

As we progress through the sets, we invert the distances and intervals.  No break between groups, if you can manage it.  There’s nothing wrong with short stuff on distance day, as long as you keep swimmers moving.



Last set:

100 easy

4×75 kick with 30 sec rest

Odds:  easy-medium-fast

Evens:  fast-medium-easy

100 easy


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