Workout for Sunday, November 3, 2019

Oreo cookie 1000s (crunchy on the outside, soft and sweet inside) with Chris

Warm up:

600 choice

(600/600)

 

Drill set:

4×100

Odds:  50 kick/50 swim

Evens:  50 drill/50 swim

Drills are either Single Arm Drill or Rhythm Drill.  Focus on stroke balance and symmetry

8×25

Odds nonfree, max DPS

Evens:  build to uptempo pace

4×50 swim on cruise+10 sec

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

Evens:  breathing every 3rd stroke

Focus on stroke balance and symmetry

(800/1400)

 

Main set:

3x Broken 1000

#1  100 uptempo/rest 10 sec/800 max DPS/rest 10 sec/100 uptempo

#2  200 uptempo/rest 10 sec/600 max DPS/rest 10 sec/200 uptempo

#3  300 uptempo/rest 10 sec/400 max DPS/rest 10 sec/300 uptempo

Take a Masters Minute and/or a 50 easy between each 1000.

If your regular relaxed Max DPS level of effort is 65-70% effort, your uptempo level of effort here should be about 71%–leaning in a little bit harder.  Work on wall entries and exits.

(3150/4550)

 

Last set:

8×75

Odds:  kick (25 easy/25 medium/25 fast)

Evens:  swim (25 breathing to the left/25 breathing to the right/25 breathing every 3rd stroke)

(600/5150)

 

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