Workout for Wednesday, April 5, 2017

Wednesday, April 5, 2017

Sprints on Distance Day, with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

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

#1 freestyle, #2 choice of strokes

4×75, choice of strokes

#1-2 50 kick/25 swim

#3-4 50 drill/25 swim

4×25 swim build.  Choice of strokes

(800/1400)

 

Main set:

3×50 choice on cruise+15 sec, descend 1-3

12×25 on cruise+10 sec

Pattern is 1 moderate/1 fast

1×100 recovery

 

3×50 choice on cruise+15 sec, descend 1-3

12×25 on cruise+15 sec

Pattern is 1 moderate/2 fast

1×100 recovery

 

3×50 choice on cruise+15 sec, descend 1-3

12×25 on cruise+20 sec

Pattern is 1 moderate/3 fast

1×100 recovery

 

All 25s are choice.  Moderate swimming does NOT mean sloppy swimming.  Use good stroke technique to set up your fast swims.

(1650/3050)

 

Warm down:

4×50 ascend 1-4

#1 on cruise

#2 on cruise+5 sec

#3 on cruise+10 sec

#4 on cruise+15 sec

Target 2-3 sec rest on each one

1×300 kick or pull

(500/3550)

 

 

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