workout for Wednesday, May 3, 2017

Wednesday, May 3, 2017

Working on strong back halves with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×200 swim

Count strokes on the odd lengths.  On the even lengths, take at least one fewer stroke

4×50 kick, build, on cruise+20 sec

4×25 single arm drill with your hands in a fist

4×75 swim on cruise+15 sec, building by 25s

(800/1400)

 

Main set:

1×200 moderate.  Get your time

1×400.  Start with your 200 time from above, and add a faster 200 at the end.  Get your time.

1×600.  Start with your 400 time from above, and add a faster 200 at the end.  Get your time.

1×800.  Start with your 600 time from above, and add a faster 200 at the end.

 

Take a Masters minute between each swim to regroup.

(2000/3400)

 

Last set:

100 easy

4×100 kick on cruise+30 sec

Easy/medium.fast/easy by 25

100 easy

(600/3400)

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