Wednesday 12/7 Workout

Mid-distance workout

Warm UP

200 DPS

4 x 50 scull / kick +20

4 x 50 Des +15
1-4 to 75-80%

(600)

Main set
Des 1-4 for each set to a strong effort. Think about about what your race
strategy If you were doing these distances at a meet. (800,600,400,200) Ex
What you would do for a 500 free or 400 long course: strong build 1st Half,
then Add legs and arms, finish strong

4 x 200 +25

4 x 150 +20

4 x 100 +15

4 x 50 +10

(2000/2600)

8 x 50 pull or swim +15
4,3,2,1 breaths per 50

(400/3000)

Wilfred Ryan Garcia

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