Wednesday, May 2, 2018

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)