Workout for Friday, October 11, 2019

Ah, speed work, with Chris, Liz and Kate

Warm up:

600 choice

(600/600)

Drill set:

3×50 free golf on cruise+10 sec

4×75, choice of strokes

Odds:  50 kick/25 swim

Evens:  50 drill/25 swim

6×25, choice of strokes

Odds:  max DPS

Evens:  build to uptempo (75% effort) pace

(600/1200)

Main set:

4×50 on cruise+15 sec

Descend 1-4 moderate to 80% effort

8×25 on cruise+15 sec at pace of the last 50

1×100 easy (25 swim/25 kick/25 drill/25 swim)

3×50 on cruise+20 sec

Descend 1-3 moderate to 85% effort

6×25 on cruise+20 sec at pace of last 50

1×100 easy (25 swim/25 kick/25 drill/25 swim)

2×50 on cruise+25 sec

Descend 1-2 moderate to 90% effort

4×25 on cruise+25 sec at pace of last 50

1×100 easy (25 swim/25 kick/25 drill/25 swim)

1×50 on cruise+30 sec, FAST

2×25 on cruise+30 sec, FAST

1×100 easy (25 swim/25 kick/25 drill/25 swim)

(1400/2600)

Last set:

1×300 swim, every 3^rd length kick

(300/2900)