Workout for Sunday, January 20, 2019

Sunday, January 20, 2019

Pressing pace on distance with Chris

warm up:

600 choice


drill set:


#1  every 3rd length kick

#2  every 3rd length rhythm drill

#3  breathe 25 left side/25 right side/50 every 3rd stroke

Focus on balance and stroke symmetry during the drill


main set:

4×200 on cruise

1×100 on cruise+15 sec

3×200 on cruise

2×100 on cruise+15 sec

2×200 on cruise

3×100 on cruise+15 sec

1×200 on cruise

4×100 on cruise+15 sec

Initially, the 100s are moderate/recovery.  However, as the set progresses, more focus can be given to good stroke technique.  Nail the streamlines all the way through the set.


last set:

4×75 (50 backstroke/25 double arm backstroke)

200 social kick





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