Workout for Wednesday, April 25, 2018

Wednesday, April 25, 2018

Working strong finishes a couple of ways, with Chris, Ryan and Tina

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick

20×50

4 on cruise+5 sec

1 on cruise

3 on cruise+5 sec

2 on cruise

2 on cruise+5 sec

3 on cruise

1 on cruise+5 sec

4 on cruise

The 50s come in 5 groups of 4×50.  Extra credit if you can make it through all 20 without breaking between groups of 4.  This is actually a very meaty part of the workout.  It gets more difficult as the set progresses.  Very sneaky!

(1300/1900)

 

Main set:

1×100 (25 kick/50 single arm drill/25 swim max DPS)

1×500 swim, even pace

1×100 (25 kick/50 rhythm drill/25 swim max DPS)

1×500 swim, negative split

1×100 (25 kick/50 gallop drill/25 swim max DPS)

1×500 swim, each successive 125 a little faster than the previous one.

The drills focus on left side/right side stroke balance and symmetry.  The 500s work on finishing stronger than they start.

(1800/3700)

 

Last set:

1×100 easy

1×300 swim, every 3rd length kick

(400/4100)

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