Workout for Wednesday, June 20, 2018

Wednesday, June 20, 2018

Which way will the interval pendulum swing?  with Chris, Kate and Tina


Warm up:

600 choice



Drill set:

4×75 (25 kick/50 drill)

Odds:  drill is single arm drill

Evens:  drill is rhythm drill

4×25 swim on cruise+10 sec, descend 1-4


4×50 (25 kick/25 pitch drill)

4×25 swim on cruise+5 sec, descend 1-4


4×25 kick

4×25 swim on cruise, descend 1-4



Main set:

You can do this set either top to bottom, or bottom to top.  It just depends on which way you want the interval pendulum to swing.

3×100 on cruise


#1 on cruise+5 sec

#2 on cruise

#3 on cruise-5 sec


#1 on cruise+10 sec

#2 on cruise

#3 on cruise-10 sec

No break between groups—a plus interval follows each minus interval swim.  So swim to your intervals.



Last set:

100 easy swim

4×75 (25 kick/25 drill/25 swim)

Choice of drills


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