Workout for Sunday, June 9, 2019

Sunday, June 9, 2019

Holding pace through the distance, your choice of old school or new school, with Chris

warm up:

600 choice

(600/600)

drill set:

8×75

odds:  25 scull/50 kick

evens:  swim, breathing 25 left side/25 right side/25 bilaterally

4×50 free

#1 on cruise+15 sec

#2 on cruise+10 sec

#3 on cruise+5 sec

#4 on cruise

(800/1400)

main set:

Option 1:

4×800

#1 on cruise

#2 on cruise+30 sec

#3 on cruise+60 sec

#4 on cruise+1:30

Option 2a:

8×100 on cruise+5 sec

4×200 on cruise+10 sec

2×400 on cruise+20 sec

1×800 on cruise+40 sec

Option 2b:

1×800 on cruise+40 sec

2×400 on cruise+20 sec

4×200 on cruise+10 sec

8×100 on cruise+5 sec

Maintain the same pace throughout whichever option you choose

(3200/4800)

last set:

4×75, choice of easy free/eacy back or double arm backstroke

(300/5100)

 

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