Workout for Monday, February 12, 2018

Monday, February 12, 2018

Bringing the hammer down, old school style, with Chris and Tina


Warm up:

600 choice



Drill set:

4×50 on cruise+10 sec, descend 1-4

1×200 (50 kick/50 single arm drill)

1×200 (50 kick/50 rhythm drill)

1×200 (50 breathing to the right/50 breathing every 3rd stroke/50 breathing to the left/50 breathing every 3rdstroke)

4×50 free on cruise+5 sec, descend 1-4

The focus here is on left side/right side balance and symmetry.



Main set:

5×100 on cruise+5 sec

4×150 on cruise

3×200 on cruise-5 sec

No breaks between sets!  If you need to gear up, do it at the beginning, because you won’t have time later in the set.



Last set:


#1-2 on cruise

#3-4 on cruise+5 sec

#5-6 on cruise+10 sec

#7-8 on cruise+15 sec

This is a structured warm down set.  Go right into it as soon as the main set is finished.  The target pace is 2-3 sec rest on each 50, so you are swimming to the interval and ascending.

1×200 easy swim and/or kick




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