Wednesday, May 2, 2018
Setting up the second half, with Chris, Ryan and Tina
Warm up:
600 choice
(600/600)
Drill set:
4×75 (25 kick/50 single arm drill)
4×50 (25 rhythm drill/25 swim max DPS)
4×25 swim, build to fast
Focus on left side/right side stroke symmetry
(600/1200)
Main set:
1×400 on cruise+20 sec
4×50 on cruise+5 sec, descend from the pace of first 400 to the pace of the second 400
1×400 at the pace of the last 50
1×400 on cruise+20 sec
8×25 on cruise+5 sec, descend from the pace of the first 400 to the pace of the second 400
Note—you should reach a faster target pace
1×400 at the pace of the last 25
(2000/3200)
Last set:
4×150
#1 swim
#2 50 kick/100 swim
#3 100 kick/50 swim
#4 kick
(600/3800)
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