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)