Wednesday, March 23, 2022

Working from the inside out, with Chris, Misa and Kate

warm up

600 choice


drill set:

2×150 (50 single arm drill/50 2-stroke rhythm drill/50 swim max DPS)

2×75 kick (25 easy/25 medium/25 fast)

3×50 swim on cruise+10 sec, descend 1-3


main set:

3×600 with 1 minute rest between each

#1. 250 moderate/100 uptempo/250 moderate

#2. 200 moderate/200 uptempo/200 moderate

#3. 150 moderate/300 uptempo/150 moderate

Think of it this way–Neither a Roger Rabbit nor a Sally Save-Up be. Mickey the mid race grinder is today’s theme. If you can master the middle of the race, you can use that to run down the rabbits, and build up a lead to hold off the closers.

100 easy


last set:


odds: 50 kick build/25 moderate swim

evens: swim nonfree


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