Workout for Sunday, December 15, 2019

Spicing up the Mile, with Chris

warm up:

600 choice

(600/600)

drill set:

4×150

#1 50 breathing to the right/50 breathing to the left/50 breathing every 3rd stroke

#2 50 kick/50 swim/50 kick

#3 50 single arm drill/50 swim/50 single arm drill

#4 50 swim breathing 2 strokes left-2 strokes right/50 kick/50 swim breathing 2 strokes left-2 strokes right

(600/1200)

main set:

2xbroken 1650

#1 1650:

11 lengths–rest 10 sec, moderate pace

10 lengths–rest 10 sec, moderate pace

9 lengths–rest 10 sec, moderate pace

8 lengths–rest 10 sec, moderate pace

7 lengths–rest 10sec, moderate pace

6 lengths–rest 10 sec, build to uptempo pace

5 lengths–rest 10 sec, build to uptempo pace

4 lengths–rest 10 sec, uptempo pace

3 lengths–rest 10 sec, uptempo pace

2 lengths–rest 10 sec, uptempo pace

1 length uptempo

100 easy

#2 1650:

Straight through, rotating leaders.  Each person leads a 200, and then they lead a 150, then a 100, and then the lane cycles through 50s until finished.

100 easy

(3500/4700)

last set:

1×300 kick, every 3rd length nonfree

(300/5000) 

 

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