Workout for Wednesday, November 29, 2017

Wednesday, November 29, 2017

Descending to a pace, and then holding it (with help from our friends), with Chris, Ryan and Tina


Warm up:

600 choice



Drill set:

1×300 swim, every 3rd length kick

4×50 drill

Odds are single arm drill, evens are rhythm drill.  Focus on left side/right side stroke balance and symmetry

4×25 pitch drill

Focus on body alignment and swimming downhill



Main set:

3 rounds of :

4×50 on cruise+10 sec, descend 1-4.  NO GEAR!

1×500 at the pace of the last 50.  GEAR ENCOURAGED!

Descend the 500s 1-3.

Suggested gear:

First 500—pull buoy only

Second 500—pull buoy and paddles

Third 500—paddles and fins



Last set:

4×50 on cruise+10 sec, ascend 1-4

1×200 kick

1×100 easy swim


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