Workout for Thursday, July 19, 2018

Thursday, July 19, 2018

On the throttle.  Off the throttle with Chris

warm up:

600 choice

(600/600)

drill set:

4×100 (25 kick/50 drill/25 swim), one each stroke

4×25 kick, build

4×50 (25 max DPS/25 build), one each stroke

(700/1300)

main set:

3×100 free on cruise+10 sec

1×200 nonfree on cruise+20 sec

3×100 (25 nonfree/75 free) on cruise+15 sec

1×200 nonfree on cruise+20 sec

3×100 (50 nonfree/50 free) on cruise+20 sec

1×200 nonfree on cruise+20 sec

3×100 (75 nonfree/25 free) on cruise+25 sec

1×200 nonfree on cruise+20 sec

3×100 nonfree on cruise+30 sec

The 100s are moderately paced, max DPS.  The 200s are tight interval swims

(2300/3600)

last set:

100 easy

4×75 (50 kick/25 swim), one each stroke

(400/4000)

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