Workout for Sunday, October 20, 2019

USRPT as a set up for longer swims, with Chris

warm up:

600 choice

(600/600)

drill set:

4×100

odds:  50 kick/50 single arm drill

evens:  50 rhythm drill/50 swim

4×50 Golf on cruise+10 sec

4×25 maximizing streamline distance off the wall

(700/1300)

main set:

8×50 on cruise

1×200 free at the pace of the 50s

take a Masters minute

6×50 on cruise

1×300 free at the pace of the 50s

take a Masters minute

4×50 on cruise

1×400 at the pace of the 50s

take a Masters minute

2×50 on cruise

1×500 at the pace of the 50s

take a Masters minute

1×600 at the pace of the 50s

No break between the 50s and the longer swims

(3000/4300)

last set:

1×100 easy double arm backstroke

4×75 (25 kick/25 drill/25 easy swim)

(400/4700)

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