Wednesday, January 17, 2018
Sneaking fast bursts into a distance set, with Chris, Ryan and Tina
Warm up:
600 choice
(600/600)
Drill set:
1×300 swim, every 3rd length streamlined kick without a board
4×75 (50 single arm drill/25 swim)
Focus on left side/right side stroke balance
4×25 swim build
(700/1300)
Main set:
1×500 max Distance Per Stroke
1×300 uptempo on cruise
1×500 max DPS
1×200 uptempo (faster pace than 300) on cruise
1×500 max DPS
1×100 uptempo (fastest of set) on cruise
(2100/3400)
Last set:
4×50 ascend 1-4
#1 on cruise
#2 on cruise+5 sec
#3 on cruise+10 sec
#4 on cruise+15 sec
Target 2-3 sec rest on each one.
3×200 on cruise+15 sec
Work on streamlined walls–entries and breakouts. Easy between the flags
(700/4100)
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