Workout for Thursday, October 10, 2019

Truly Nifty Fifties (n*(n+1)/2 of them, in fact.  n=10, by the way.), with Chris and Chris

Warm up:

600 choice

(600/600)

 

Main Set:

10×50 Free on cruise+10 sec

Descend 1-4

Descend 5-7

Descend 8-9

Hold 10.

4, 7, 9, 10 should all be a the same uptempo pace

 

9×50 in 3 rounds of 3×50.

In each round:

#1  nonfree kick

#2  nonfree drill

#3  nonfree swim, Max DPS

10-15 sec rest after each one.

 

8×50, one pair each stroke

In each pair:

#1  kick, build to uptempo

#2  swim 25 nonfree build to uptempo/25 easy free

10-15 sec rest after each one.

 

7×50, focusing on turns and transitions

#1  50 Fly

#2  25 Fly/25 Back

#3  50 Back

#4  25 Back/25 Breast

#5  50 Breast

#6  25 Breast/25 Free

#7  50 Free

10-15 sec rest after each one

 

6×50 free

Odds on cruise

Evens on cruise+10 sec

Hold the same pace on each

 

5×50 on cruise+15 sec

Odds:  best nonfree stroke, uptempo

Evens:  moderate free

 

4×50 kick on cruise+20-25 sec

Descend 1-4

 

3×50 best nonfree stroke on cruise+15 sec

Descend 1-3

 

2×50 moderate free on cruise+10 sec

 

1×50 nonfree, good effort

(2750/3350)

 

Last set:

1×200 easy choice

(200/3550)

 

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