Workout for Wednesday, June 19, 2019

working up to a distance pace, with Chris, Griff and Tina

warm up:

600 choice

(600/600)

drill set:

3×100 (25 scull/50 kick/25 swim)

4×75 (50 drill/25 swim)

1×300 swim, every 3rd length nonfree

(900/1500)

main set:

1×200 on cruise+5 sec, steady moderate pace

2×100 on cruise+10 sec, faster pace than the 200

1×400 at the pace of your 100s

50 easy

2×100 on cruise+5 sec, steady moderate pace

4×50 on cruise+10 sec, faster pace that any of the 100s above

1×400, meet or beat your pace from the 50s.  Try to beat your time from 400 #1

50 easy

(1700/3200)

last set:

4×75

#1. 75 swim

#2.  25 kick/50 swim

#3.  50 kick/25 swim

#4. 75 kick

4×75 swim

#1.  75 free

#2.  25 non free/50 free

#3.  50 non free/25 free

#4.  75 nonfree

100 easy

(700/3900)

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