Workout for Sunday, December 16, 2018

Big distance at lower intensity, with Chris

warm up:

600 choice

(600/600)

drill set:

4×200

#1  50 swim/50 kick

#2  50 single arm drill/50 swim

#3  50 rhythm drill/50 swim

#4  25 breathing to the left/25 breathing to the right/50 breathing every 3rd stroke

The focus of the drill set is stroke balance and symmetry

(800/1400)

main set:

1×500 moderate pace

4×200 on cruise+10 sec, descend 1-4

1×500, faster than first 500

8×100 on cruise+10 sec, descend 1-4, 5-8

1×500, fastest of the three

(3100/4500)

last set:

100 easy

8×75 kick with 15-20 sec rest after each.  (25 easy/25 medium/25 fast)

100 easy

(800/5300)

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