Workout for Wednesday, July 4, 2018

Wednesday, July 4, 2018

Lots of things with 4s (or multiples of 4) in them, with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×100 (25 kick/50 drill/25 swim)

Odds:  drill is either single arm drill or rhythm drill, focusing on left side/right side balance

Evens:  drill is swimming with hands in a fist, focusing on setting a high elbow catch up front

4×50 kick, build

4×25 swim, build and working on streamlines off the wall

(700/1300)

 

Main set:

2×100 on cruise+5 sec, descend 1-2

1×800 at the pace of the last 100

3×100 on cruise+10 sec, descend 1-3

1×400 at the pace of the last 100

4×100 on cruise+15 sec, descend 1-4

1×200 at the pace of the last 100

(2300/3600)

 

Last set:

50 easy

4×150

#1  50 swim/50 kick/50 swim

#2  25 swim/100 kick/25 swim

#3  all kick

#4  all swim

Build on the kicks, and easy on the swims.

(650/4250)

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