Workout for Sunday, May 12, 2019

Sunday, May 12, 2019

Using your legs on distance swims with Chris

 

Warmup:

600 choice 

(600/600)

 

Drill set:

6×100 free

#1-2 on cruise+10 sec

#3-4 on cruise+5 sec

#5-6 on cruise

8×50 

Odds:  kick

Evens:  single arm or rhythm drill

8×25

Odds:  max DPS

Evens:  build

(1200/1800)

 

Main set:

1×800, max DPS at moderate pace

4×200 on cruise+20 sec, with easy arms and uptempo kick

1×400 max DPS at moderate pace

4×100 on cruise+10 sec, with easy arms and uptempo kick

1×200 max DPS at moderate pace

4×50 on cruise+5 sec, with easy arms and uptempo kick

(2800/4600)

 

Last set:

1×300, cycling through 25 easy back/25 kick/25 easy free

(300/4900)

 

 

 

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