Thursday, March 1, 2018
Descending the descend, with Chris and Kate
Warm up:
600 choice
(600/600)
Drill set:
1×300 swim, every 3rd length kick
1×300 swim, every 3rd length nonfree swim
4×75 (25 kick/25 drill/25 swim) one each stroke
4×25 swim build, one each stroke
(1000/1600)
Main set:
4×50 free
#1 on cruise+15 sec
#2 on cruise+10 sec
#3 on cruise+5 sec
#4 on cruise
4×100 nonfree on cruise+30 sec, descend 1-4
4×50 free
#1 on cruise+15 sec
#2 on cruise+10 sec
#3 on cruise+5 sec
#4 on cruise
4×100 nonfree on cruise+25 sec, descend 1-4
4×50 free
#1 on cruise+15 sec
#2 on cruise+10 sec
#3 on cruise+5 sec
#4 on cruise
4×100 nonfree on cruise+20 sec, descend 1-4
4×50 free
#1 on cruise+15 sec
#2 on cruise+10 sec
#3 on cruise+5 sec
#4 on cruise
Use the 50 Frees to recover and ramp up to the next group of 100s. Within each group of nonfree 100s, do the same thing on all 4 so that you can descend. You can change strokes between groups.
(2000/3600)
Last set:
100 easy
4×100 (25 free/25 kick/25 drill/25 swim), choice of strokes
(500/4100)
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