Workout for Wednesday, May 17, 2017

Wednesday, May 17, 2017

A distance set that keeps you moving, with Chris, Ryan and Tina

warm up:

600 choice

(600/600)

drill set:

3×200

#1  50 swim/50 kick

#2  50 single arm drill/50 swim

#3  50 rhythm drill/50 swim

4×25 swim, build on cruise+10 sec

(700/1300)

main set:

4×50 on cruise+5 sec, descend 1-4

1×100 on cruise

4×50 on cruise+10 sec, descend 1-4

1×200 on cruise

4×50 on cruise+15 sec, descend 1-4

1×300 on cruise

4×50 on cruise+20 sec, descend 1-4

1×400 on cruise

Stay on the clock throughout the set, and as the 50 intervals get longer, descend to a faster time.

(1800/3100)

last set:

4×50 on cruise+10 sec, ascend 1-4

4×75 (25 kick/50 drill)

odds:  drill is single arm drill

evens:  drill is rhythm drill

1×100 easy swim

(600/3700)

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