Workout for Sunday, March 31, 2019

Working on holding the pace, with Chris

warm up:

600 choice

(600/600)

drill set:

4×150 (50 swim/50 kick/50 drill)

odds:  drill is single arm drill

evens: drill is rhythm drill

focus on balanced stroke and rotation

4×50 swim Golf on cruise+10 sec

4×25 swim with uptempo overkick

(900/1500)

main set:

5×100 free

#1 on cruise

#2 on cruise+5 sec

#3 on cruise+10 sec

#4 on cruise+15 sec

#5 on cruise+20 sec

maintain pace throughout all 5

4×200 free

#1 on cruise+5 sec

#2 on cruise+10 sec

#3 on cruise+15 sec

#4 on cruise+20 sec

maintain pace throughout all 4

3×300 free

#1 on cruise+10 sec

#2 on cruise+15 sec

#3 on cruise+20 sec

maintain pace throughout all 3.  You may have to start thinking about even pacing each swim.

2×400 free

#1 on cruise+15 sec

#2 on cruise+20 sec

Same pace on both

1×500 on cruise+20 sec

even pace throughout.

(3500/5000)

last set:

4×100 (25 easy free/25 easy backstroke/25 easy free/25 double arm backstroke)

(400/5400)

 

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