Workout for Wednesday, May 10, 2017

Wednesday, May 10, 2017

Hustle and then stretch it out distance with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×75

Odds:  50 kick/25 swim

Evens:  50 single arm drill or rhythm drill/25 swim

Focus on core engagement and left-right stroke balance and rotation.

3×50 swim Golf on cruise+10 sec

(600/1200)

 

Main set:

4×25 on cruise

1×100 on cruise+30 sec

 

4×50 on cruise

1×200 on cruise+30 sec

 

4×75 on cruise

1×300 on cruise+30

 

4×100 on cruise

1×400 on cruise+30 sec

Stay on the clock and don’t take any breaks in this set.  The rest you need is built in.  The sets of 4 swims are geared to keep you in pretty constant motion at reasonably intense level.  The longer swims are designed to stretch out, and find a rhythm—steady pace, stroke count and breathing pattern.  The larger interval is in case you want to swap gear in or out during the set.

(2000/3200)

 

Last set:

4×75

Odds:  50 drill/25 swim

Evens:  50 kick/25 swim

3×50 swim on cruise+10 sec, ascend 1-3

(600/3800)

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