Workout for Saturday, May 11, 2019

Saturday, May 11, 2019

Sneaking in some intensity with Chris and Griff


Warm up:

600 choice



Drill set:

4×50 free on cruise+5 sec, descend 1-4

4×125 IM

#1  25 fly kick/25 fly drill/25 back/25 breast/25 free

#2  25 fly/25 back kick/25 back drill/25 breast/25 free

#3  25 fly/25 back/25 breast kick/25 breast drill/25 free

#4  25 fly/25 back/25 breast/25 free kick/25 free drill

8×25, two each stroke

Odds are maximum distance per stroke

Evens are build


Main set:

Part 1:

4 rounds of 4×50

In each round, do one of each stroke in IM order

Round 1:  25 uptempo/25 moderate on cruise+15 sec

Round 2:  25 moderate/25 uptempo on cruise+20 sec

Round 3:  25 build to a fast turn + a good breakout and 3 good strokes off the wall, then easy the rest of the way on cruise+25 sec

Round 4:  all uptempo on cruise+30 sec

Take an easy 50 after each round of 4.


Part 2:

4×100 free on cruise+15 sec, perfect technique at moderate pace

4×100 free on cruise, hold uptempo pace

100 easy



Last set:

4×100 IM kick on cruise+45 sec

#1  uptempo on the fly

#2  uptempo on the back

#3  uptempo on the breast

#4  uptempo on the free

100 easy swim


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