Wednesday, July 7, 2021

Working the back half, with Chris and Kate

warm up:

600 choice

(600/600)

drill set:

2×75

#1 50 kick/25 swim

#2 50 single arm drill/25 swim

1×150 (50 breathe left side/50 breathe right side/50 breathe every 3rd stroke)

2×75

#1 50 kick/25 swim

#2 50 2-stroke Rhythm drill/25 swim

1×150 (50 breathe left side/50 breathe right side/50 breathe every 5th stroke)

(600/1200)

main set:

4×50 on cruise+10 sec, descend 1-4

1×600 negative split with 30-60 sec

2×100 on cruise+5 sec, descend 1-2

1×600 negative split (faster than the first one) with 30-60 sec rest

1×200 on cruise, negative split, faster than the 600s

(1800/3000)

last set:

5×100 with 20 sec rest

#1 100 swim max DPS

#2 25 kick/75 swim

#3 50 kick/50 swim

#4 75 kick/25 swim

#5 100 kick

(500/3500)

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