Workout for Wednesday, December 12, 2017

Wednesday, December 6, 2017

Get your head in the game, use your rest and build, Build, BUILD! With Chris, Kate and Tina.


Warm up:

600 choice



Drill set:

1×300 swim, every 3rd length kick

3×50 single arm drill

Focus on left side/right side stroke balance and symmetry

4×25 pitch drill

Focus on head to toe body alignment

3×50 rhythm drill

More focus on left/right body balance and alignment

4×25 build

Put it all together



Main set:

1×400 moderate pace

2×300 on cruise+5 sec

#1 moderate, #2 a little faster

3×200 on cruise+10 sec

#1 moderate, #2 a little faster, #3 faster still

4×100 on cruise+15 sec

#1 moderate, #2 a little faster, #3 faster still, #4 fastest


Take 30 sec or so between rounds.  Use the rest to keep your stroke clean and efficient, and use that to help pick up speed as the set progresses.  Sink your teeth into this one.



Last set:

4×50 on cruise+10 sec, ascend 1-4

Start at your 100 pace on #1.  By #4, try to take the entire interval.  Go right into these—no more than 30 sec after finishing your 100s.

4×100 (25 kick/50 single arm or rhythm drill/25 swim max DPS)

Restore your stroke if it’s gone away.


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