Workout for Sunday, November 25, 2018

Building the heat to distance, with Chris

warm up:

600 choice

(600/600)

drill set:

1×100 swim, max DPS

3×50 kick, descend 1-3

1×100 swim, max DPS

3×50 single arm drill

focus on stroke symmetry and balance

1×100 swim, max DPS

3 x 50 rhythm drill

focus on stroke symmetry and balance

(750/1350)

Main set:

3×300

#1 on cruise+10 sec

#2 on cruise+5 sec

#3 on cruise

maintain pace on 1-3

1×1000 at the same pace as 300s

Rest 1 minute

3×200 

#1 on cruise+10 sec

#2 on cruise+5 sec

#3 on cruise

maintain pace on 1-3

1×500 at same pace as 200s

Rest 1 minute

3×100

#1 on cruise+10 sec

#2 on cruise+5 sec

#3 on cruise

maintain pace on 1-3

1×200 at the same pace as 100s

(3500/4850)

last set:

1×200 (50 backstroke/50 double arm backstroke)

2 rounds of:

1×50 nonfree swim

4×25 kick 

1×50 free

(800/5650)