Workout for Sunday, June 23, 2019

Stepping down distance and stepping up pace with Chris

warm up:

600 choice

(600/600)

drill set:

4×50 Golf on cruise+10 sec

4×100 (25 kick/50 drill/25 swim)

odds:  drill is rhythm drill

evens:  drill is single arm drill

4×25 swim build

(700/1300)

main set:

1×400 moderate pace

1×800 negative split

1×300 moderate pace

1×600 negative split, faster pace than 800

1×200 moderate pace

1×400 negative split, faster pace than 600

1×100 moderate pace

1×200 negative split, faster pace than 400

Take a Masters minute between swims.

(3000/4300)

last set:

4×75 (25 double arm backstroke/25 back stroke/50 choice)

(300/4600)

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