Workout for Wednesday, June 27, 2018

Wednesday, June 27, 2018

Settle into a pace and hold it, with Chris and Tina

 

warm up:

600 choice

(600/600)

 

drill set:

3×150 (50 kick/50 drill/50 swim)

3×50 Golf on cruise+10 sec

4×25 swim build

(700/1300)

 

main set:

4×50 on cruise, descend 1-4

1×400 at the pace of the last 50

4×50 on cruise+5 sec, descend 1-4 faster

1×300 at the pace of the last 50, faster pace than the 400

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

1×200 at the pace of the last 50, faster pace than the 300

4×50 on cruise+15, descend 1-4 faster

1×100 fast

(1800/3100)

 

last set:

4×50, ascend 1-4

#1 on cruise

#2 on cruise+5 sec

#3 on cruise+10 sec

#4 on cruise+15 sec

target 2-3 sec rest on each 50.

4×100 (25 kick/50 drill/25 swim)

(600/3700)

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