Workout for Wednesday, April 11, 2018

Wednesday, April 11, 2018

Holding pace after an intensity spike, with Chris, Ryan and Tina

warm up:

600 choice

(600/600)

drill set:

3×150

odds:  50 drill/50 swim/50 drill.  Choice of single arm or rhythm drill, focusing on left side/right side stroke balance and symmetry.

evens:  50 kick/50 swim/50 kick

3×50 Golf on cruise+10 sec

(600/1200)

main set:

1×200 uptempo, with 10 sec rest, and right into

1×400 free

1×150 uptempo (faster than 200), with 10 sec rest, and right into

1×400 free

1×100 uptempo (faster than 150), with 10 sec rest, and right into

1×400 free

1×50 uptempo (fastest), with 10 sec rest, and right into

1×400 free

Take a Masters Minute after the 400.  On the 400s, try to hold the pace and stroke together–don’t settle into an “easy swim” for the first 100 or so after the intensity spike.

(2100/3300)

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 after each one

4×100 pull on cruise+15 sec

Breathing 25 left side/25 right side/25 every 3rd stroke/25 every 5th stroke

(600/3900)

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