Workout for Wednesday, August 29, 2018

Wednesday, August 29, 2018

Variations on Monday’s theme—distance style, with Chris, Ryan and Tina

Warm up:

600 choice



Drill set:

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

4×100 (25 kick/50 drill/25 swim max DPS)

Odds:  drill is single arm drill

Evens:  drill is rhythm drill



Main set:

Two rounds of:


#1 on cruise

#2 on cruise+10 sec

#3 on cruise+20 sec

1×400 on cruise+30 sec, moderate pace

If this set looks suspiciously similar to Monday’s set, it’s because it is.  This is the distance version of that set (3 rounds of 3×100 on cruise, 1×200 on cruise+15 sec).  The distances have increased, and the intervals have been opened up to allow maintaining a strong pace. The idea is to hold the same pace on the 200s—the increasing interval should help that, and the 400 is a moderately paced recovery swim.  Extra credit, though, if you can hold your 200 pace on the 400s.



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.

1×200 easy choice


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