Workout for Monday, 1/16/2017

Monday, January 16, 2017

Sneaking up on the Freestyle Aerobic Thrshold with Chris, Ryan and Tina

 Warm up:

 600 choice

 (600/600)

  

Drill set:

 4×50 on cruise+10 sec, mild descend 1-4

 4×75 (50 single arm or rhythm drill/25 kick)

Focus on core engagement and balanced L/R body position, even when using only one arm

 4×50 on cruise+5 sec, descend 1-4

 4×25 build

Maintain constant tempo and stroke length, while increasing your kick to pick up speed on each one

 (800/1400)

 

 Main set:

 1×200 on cruise+10 sec, max DPS

 1×100 on cruise

 1×200 on cruise+10 sec, max DPS

 2×100 on cruise

 1×200 on cruise+10 sec, max DPS

 3×100 on cruise

 1×200 on cruise+10 sec, max DPS

 4×100 on cruise

 1×200 on cruise+10 sec, max DPS

Use the 200s to set up a nice long stroke length, with good body alignment, a light and steady kick, and good core engagement.  Use these to set up the good habits you’ll use on the 100s, where you increase your stroke rate to go faster.

(2000/3400)

 

 Last set:

 1×100 easy

 4×75 kick with 15-20 sec rest between each one

Odds:  descend the 25s in each 75, easy to fast

Evens:  ascend the 25s in each 75, fast to easy

1×100 easy

(500/3900)

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