Workout for Wednesday, August 14, 2019

Maintaining pace on a tighter interval, with Chris, Misa and Tina

warm up:

600 choice

(600/600)

drill set:

4×75 

odds:  50 kick/25 swim

evens:  50 drill/25 swim

4×50 golf on cruise+10 sec

4×25 swim, build with over kick

(600/1200)

main set:

6×50 on cruise+10 sec, descend 1-3, hold 4-6

1×500 at pace of last three 50s

6×50 on cruise+5 sec, descend 1-3, hold 4-6

1×400 at pace of last three 50s

6×50 on cruise, descend 1-3, hold 4-6

1×300 at the pace of the last three 50s

(2100/3300)

last set:

1×100 easy

4×75 (25 kick/25 drill/25 swim)

(400/3700)

 

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