Workout for Wednesday, July 31, 2019

Getting up to speed, quicker and quicker, with Chris, Liz and Misa

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, descend 1-4

4×25 swim build

(700/1300)

main set:

9×50

#1-2-3 on cruise+10 sec

#4-5-6 on cruise+5 sec

#7-8-9 on cruise

1×400 at pace of the last set of 50s

6×50

#1-2 on cruise+10 sec

#3-4 on cruise+5 sec

#5-6 on cruise

1×400 at pace of the last set of 50s

3×50

#1 on cruise+10 sec

#2 on cruise+5 sec

#3 on cruise

1×400 at pace of last 50

Extra credit if you can descend your 400s 1-3.  Use the 50s to build up a pace for the 400s.

(2100/3400)

last set:

1×100 easy

8×50

odds:  kick, build

evens:  swim, decreasing stroke count on the second 25.

(500/3900)

 

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