Workout for Tuesday, April 30, 2019

Tuesday, April 30, 2019

An Auld Chestnut with Coaches Chris

Warm up:

600 choice

(600/600)

Drill set:

4×75

#1  75 swim

#2  25 kick/50 swim

#3  50 kick/25 swim

#4  75 kick

4×75 Drill, Rotating IM

#1  25 Fly/25 Back/25/Breast

#2  25 Back/25 Breast/25 Free

#3  25 Breast/25 Free/25 Fly

#4  25 Free/25 Fly/25 Back

4×75 Swim max DPS, Rotating IM

#1  25 Fly/25 Back/25/Breast

#2  25 Back/25 Breast/25 Free

#3  25 Breast/25 Free/25 Fly

#4  25 Free/25 Fly/25 Back

(900/1500)

Main set:

Build up and Tear down a 200 IM

1×25 Fly

1×50 Fly

1×75 (50 Fly/25 Back)

1×100 (50 Fly/50 Back)

1×125 (50 Fly/50 Back/25 Breast)

1×150 (50 Fly/50 Back/50 Breast)

1×175 (50 Fly/50 Back/50 Breast/25 Free)

1×200 IM

1×175 (25 Fly/50 Back/50 Breast/50 Free)

1×150 (50 Back/50 Breast/50 Free)

1×125 (25 Back/50 Breast/50 Free)

1×100 (50 Breast/50 Free)

1×75 (25 Breast/50 Free)

1×50 Free

1×25 Free

15 sec rest between each step.  Everything moderate pace with good technique

(1800/3300)

Last set:

8×75

Odds:  25 kick/25 swim, breathing every 3^rd stroke/25 kick

Evens:  25 swim, breathing to the left side/25 kick/25 swim, breathing to the right side

(600/3900)