Workout for Wednesday, June 5, 2019

Wednesday, June 5, 2019

Pushing cruise pacing for longer swims with Chris, Misa and Griff

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×150

Odds:  75 kick/50 single arm drill/25 swim

Evens:  25 kick/50 rhythm drill/75 swim

(600/1200)

 

Main set:

1×400 moderate pace

Rest 1 minute

4×100 on cruise+5 sec, descend 1-4

And then right into:

1×400 at the pace of your last 100

Rest 1 minute

8×50

Odds on cruise+5 sec

Evens on cruise

Maintain stroke tempo, and then right into:

1×400, best of the three

(2000/3200)

 

Last set:

4×50, ascend 1-4

#1 on cruise

#2 on cruise+5 sec

#3 on cruise+10 sec

#4 on cruise+15 sec

Target 2-3 sec rest on each one, and go right into these after the last 400

4×150, easy pace

Odds:  75 kick/50 single arm drill/25 swim

Evens:  25 kick/50 rhythm drill/75 swim

(800/4000)

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