Workout for Sunday, December 1, 2019

Crazy 8s, with Chris

warm up:

600 choice

(600/600)

drill set:

8×75

odds:  50 kick/25 swim

evens:  50 drill/25 swim

Suggested drills include single arm and rhythm drill

(600/1200)

main set:

8×100 on cruise

1×400, max DPS

8×75 on cruise

1×400, max DPS

8×50 on cruise

1×400, max DPS

8×25 on cruise

1×400, max DPS

go directly from the 8x right into the 400s.  You can take a Masters minute after each 400.  The focus on the 400s is to maintain easy speed.  Focus on hip position, extension and streamlines.  Be as efficient as possible.

(3600/4800)

last set:

8×75

odds:  50 kick/25 swim

evens: 50 nonfree swim/25 free

(600/5400)

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