Workout for Sunday, May 14, 2017

Sunday, May 14, 2017

Celebrating Mother’s Day Big Distance style, with Chris

warm up:

600 choice

(600/600)

drill set:

1×300 swim, every 3rd length kick

4×75 

odds:  50 kick/25 swim

evens:  50 drill/25 swim

(600/1200)

main set:

3×200 on cruise+20 sec, mild descend 1-3

2×400 on cruise+30 sec

#1 at the pace of the last 200, #2 slightly faster

1×800 on cruise+40 sec, even pace

2x400 on cruise+30 sec, drafting and rotating leaders

#1 rotate leader every 100

#2 rotate leader every 50

3×200 on cruise+20 sec, descend 1-3

(3600/4800)

 

last set:

1×200 warm down

(200/5000)

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