Workout for Sunday, September 1, 2019

Yeah, it’s distance day with Chris, so do a good job managing your pace.

warm up:

600 choice


drill set:


odds:  50 kick/ 25 swim

evens:  50 single arm drill/25 swim


odds:  25 kick/50 swim

evens:  25 rhythm drill/50 swim

8×25 swim

odds:  breathing to the left side

evens:  breathing to the right side


main set:

4×50 on cruise+10 sec, mild descend 1-4

1×800 at the pace of your last 50

4×100 on cruise+15 sec, mild descend 1-4

1×600 at the pace of your last 100

3×200 on cruise+20 sec, mild descend 1-3

1×400 at the pace of your last 200

Today is about energy management.  Make your descends fairly easy–this is a long set.  Take a Masters Minute after each of the longer swims.


last set:

1×100 easy double arm backstroke

8×25 choice of strokes on cruise+15 sec

odds:  max DPS

evens:  build

100 easy



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