Workout for Wednesday, June 13, 2018

Wednesday, June 13, 2018

Revisiting varying paces with Chris and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×50 swim on cruise+10 sec, descend 1-4

4×75 (25 kick/50 drill)

Odds:  drill is single arm drill

Evens:  drill is rhythm drill

4×25 swim build

(600/1200)

 

Main set:

1×200 (25 moderate/25 cleaned up stroke)

1×400 (50 moderate/50 cleaned up stroke)

1×600 (75 moderate/75 cleaned up stroke)

1×800 (100 moderate/100 cleaned up stroke)

Take 1 minute rest between swims.  The focus on the set is to pick up speed by cleaning up your stroke, by becoming more efficient in the water.  The best way to do this is to clean up your spinal alignment, both front to back, and left to right.  There are lots of ways to do this—adjusting your head position, tightening up and engaging our core, just to name a couple.

(2000/3200)

 

Last set:

1×300 easy swim , every 3rd length backstroke (or double armed backstroke)

(300/3500)

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