Workout for Friday, November 29, 2019

Black Friday—A Thanksgiving-style workout with Chris, Misa and Kate

Warm up:

600 choice

(600/600)

Today’s workout is like Thanksgiving Dinner.  There’s a little bit of everything (10 different mini sets of 600 yards each), so pick and choose what you want on your plate.  One rule, though—you can only go back for one second helping on only one thing.  So how much and what you want to do is entirely up to you.

Set 1:

6×100 free on cruise

Set 2:

3×200 IM

#1  25 kick/25 swim on cruise+40 sec

#2  25 drill/25 swim on cruise+30 sec

#3  200 IM

Set 3:

4×25 best nonfree stroke on cruise+15 sec

1×200 IM, build your best stroke

4×25 your worst nonfree stroke on cruise+15 sec

1×200 free (25 breathe left side/25 breathe right side/50 every 3^rd stroke)

Set 4:

4 rounds of:

1×75 kick, faster on each 25

1×50 drill

1×25 fast

Do the same stroke through each round.  Do something different from the previous round each time you start a new round

Set 5:

6×25 fast on cruise+20 sec

50 easy

6×25 faster on cruise+30 sec

50 easy

Choice of strokes

Set 6:

12×50 Free on cruise+10 sec

Hold your cruise-5 sec pace or better.  This is a USRPT set, useful for 200-500 free races.

Set 7:

8×75 rotating IM on 100 cruise+5 sec

Set 8:

6×100 on cruise+15 sec

Odds nonfree, evens moderate free

Set 9:

2×300

#1  every 3^rd length backstroke/every 4^th length breaststroke/every 12^th length butterfly

#2  every 3^rd length breaststroke/every 4^th length backstroke/every 12^th length butterfly

Set 10:

4×75 freestyle

#1  breathe 25 left side/25 right side/25 every 3^rd stroke

#2  breathe 25 2 strokes left side/25 2 strokes right side/25 every 3^rd stroke

#3  breath 25 every 3^rd stroke/25 every 5^th stroke/25 every 7^th stroke

#4  breathe 2 strokes left side/2 strokes right side the whole way