Wednesday 1/4/17 workout

Middle distance workout with Coach Kate, Ryan and Tina 
Warm up 

6 x 50 freestyle +15
Breathing every 3rd or 4th or 5th
200 kick choice with or without fins
6 x 50 freestyle +15
Breathing every 3rd or 4th or 5th
4 x 50 +15

Des 1-4 to 80-85% effort
(1000)
Main set 

5 x 200 +20 gear optional

Rotate a fast 50

1: 1st 50 fast

2: 2nd 50 fast

3: 3rd 50 fast

4: 4th 50 fast 

5: 200 fast
100 easy 
5 x 100 +20 (same pattern by 25)
100 easy
(1700/2700)
12 x 25 +15

Streamline underwater as long as possible
(300/3000)

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s