Workout for Saturday, May 4, 2019

May the 4th be with you!  With Chris and Kate

warm up:

600 choice

(600/600)

drill set:

8×100

odds:  50 kick/50 drill

evens:  50 drill/50 swim max DPS

do one pair each stroke in reverse IM order

(800/1400)

main set:

1×400 free

4×25 nonfree on cruise+15 sec

1×300 free

4×50 nonfree on cruise+20 sec

1×200 free

 4×75 nonfree on cruise+25 sec

1×100 free 

4×100 nonfree on cruise+30 sec

The freestyle swims are moderately paced, focusing on streamlines.  The breathing pattern is 25 breathing to the left/25 breathing to the right/50 breathing in a bilateral pattern.

Each group of non free swims are descend 1-4 if you’re doing the same thing on all 4, or build each one if you’re mixing and matching your swims.

(2000/3400)

last set:

4×75 swim with 15 sec rest after each one

#1.  75 free

#2.  25 nonfree/50 free

#3.  50 nonfree/25 free

#4.  75 nonfree

4×75 kick with 15 sec rest after each one

#1.  75 free

#2.  25 nonfree/50 free

#3.  50 nonfree/25 free

#4.  75 nonfree

100 easy

(700/4100)

 

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