Workout for Wednesday, June 6, 2018

Wednesday, June 6, 2018

Speed play on distance with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×75 (25 kick/50 drill)

Odds:  drill is single arm drill

Evens:  drill is rhythm drill

4×50 swim Golf on cruise+10 sec

4×25 swim build on cruise+10 sec

(600/1200)

 

Main set:

1×800 (pace pattern 150 moderate/50 uptempo)

1×600 (pace pattern 100 moderate/50 uptempo)

1×400 (pace pattern 50 moderate/50 uptempo)

1×200 uptempo

Take a Masters Minute between each swim.  Moderate pace is 60-70% effort.  Uptempo is 70-80% effort—a little faster than a normal practice pace.  Try to get there by cleaning up your stroke mechanics and body position.

(2000/3200)

 

Last set:

1×100 easy

1×300 kick, every 3rd length swim

(400/3600)

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