Workout for Friday, June 21, 2019

Adding to a sprint, with Chris, Kate and Tina

warm up:

600 choice

(600/600)

drill set:

1×300 swim, every 3rd length kick

6×75 

odds:  50 kick/25 swim

evens:  50 drill/25 swim

choice of strokes and drills

4×25 swim, build

choice of strokes

(850/1450)

main set:

Fins and lots of kicking are good things today.

part 1:

5×100 on cruise+1:00

#1. 25 fast/75 moderate

#2. 50 fast/50 moderate

#3. 75 fast/25 moderate

#4. 100 fast

#5. 100 easy

part 2:

20×25 on cruise+25 sec

1 fast, 1 easy

2 fast, 1 easy

3 fast, 1 easy

4 fast, 1 easy

5 fast, 1 easy

choice of strokes

(1000/2450)

last set:

4×50 on cruise+15 sec, ascend 1-4

6×75

odds:  50 kick/25 easy swim

evens:  25 fast kick/50 easy swim

(650/3100)

 

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