Workout for Friday, September 14, 2018

Friday, September 14, 2018

Driving towards a fast finish with Chris, Kate and Tina

Warm up:

600 choice

(600/600)

 

Drill set:

4×200

#1  swim 50 free/50 nonfree/50 free/50 nonfree

#2  50 swim choice/50 kick/50 swim choice/50 kick

#3  50 drill free/50 swim free/50 drill free/50 swim free

#4  50 drill nonfree/50 swim nonfree/50 drill nonfree/50 swim nonfree

(800/1400)

 

Main set:

3×100 on cruise+50 sec

#1  50 fast/50 moderate

#2  25 moderate/50 fast/25 moderate

#3  50 moderate/50 fast

100 recovery/setup

3×75 on cruise+40 sec

#1  25 fast/50 moderate

#2  25 moderate/25 fast/25 moderate

#3  50 moderate/25 fast

100 recovery/setup

3×50 on cruise+30 sec

#1  25 fast/25 moderate

#2  12.5 moderate/25 fast/12.5 moderate

#3  25 moderate/25 fast

100 recovery/setup

3×25 fast on cruise+20 sec

100 recovery

Choice of strokes on everything.  Work on accelerating into and out of the walls

(1150/2550)

 

Last set:

12×25 from the middle of the pool.  20 sec rest after each

Fast into and out of the walls, working entries and breakouts.  Moderate the rest of the 25.  Choice of strokes

100 recovery

(400/2950)

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