Workout for Wednesday 3/15/17

Wednesday, March 15, 2017

Picking up the pace, with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×100 (25 swim/25 kick/25 drill/25 swim)

4×50 drill

Odds:  single arm drill

Evens:  rhythm drill

4×25 swim build

(700/1300)

 

Main set:

4×50 on cruise

1×500

4×50 on cruise+5 sec, faster than first round of 50s

1×500, faster than 500 #1

4×50 on cruise+10 sec, faster than 50s in round 2

1×500, fastest of the set

 

Use the 50s to dial in your stroke length and tempo for the 500s.  Go straight into the 500s after the 50s.  If you need a break, regroup after the 500s.

(2100/3400)

 

Last set:

1×100 easy

2×200 (50 swim/50 kick/50 drill/50 swim)

Choice of single arm or rhythm drills

(500/3900)

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