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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