Workout for Sunday, October 27, 2019

Breaking up the miles with Chris

warm up:

600 choice

(600/600)

drill set:

6×75

odds:  50 kick/25 swim

evens 50 single arm or rhythm drill/25 swim

6×50

odds:  25 breathing to the left side/25 breathing to the right side

evens:  breathe every 3rd stroke

6×25 build to uptempo pace (70-75% effort)

The focus is on stroke balance and rhythm

(900/1500)

Main set:

2 Broken 1650s

#1. 11×150

odds on cruise, uptempo pace

evens on cruise+15 sec, moderate pace

#2. 3 rounds of:

1×50 fast (80% effort or better)

rest 10 sec

1×500 maximum distance per stroke

while you don’t have to push hard on the 500s, focus on keeping your stroke technique clean and sharp.

(3300/4800)

last set:

1×300 easy (25 kick/25 free/25 non free)

(300/5100)

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