Workout for Wednesday, July 17, 2019

Squeezing down on the pace using pyramid power! with Chris, Misa and Chris Lindstrom

warm up:

600 choice

(600/600)

drill set:

4×75 (50 drill/25 swim)

odds:  drill is single arm drill

evens:  drill is rhythm drill

4×50 kick, build

4×50 swim Golf on cruise+10 sec

(700/1300)

main set:

1×800, moderate but even pace

6×100

#1 on cruise+10 sec

#2-3 on cruise+5 sec

#4-5-6 on cruise

10×50

#1 on cruise+15 sec

#2-3 on cruise+10 sec

#4-5-6 on cruise+5 sec

#7-8-9-10 on cruise

maintain the same pace on all of the 100s and 50s.  You can take a break between sets if you need to do so, but the challenge is there if you want it.

(1900/3200)

last set:

100 easy

4×75 

odds:  50 kick/25 swim

evens:  50 non free/25 swim

(400/3600)

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