Workout for Wednesday, June 21, 2017

Wednesday, June 22, 2017

USRPT with stretching it out in between, with Chris, Kate and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

6×75

Odds:  25 kick/50 single arm drill or rhythm drill

Evens:  25 kick/50 swim max DPS

6×25 swim build

(600/1200)

 

Main set:

5×50 on cruise

1×100 with 30 sec rest

5×50 on cruise

1×200 with 30 sec rest

5×50 on cruise

1×300 with 30 sec rest

5×50 on cruise

1×400 with 30 sec rest

Set a pace on the 50s, and hold it on the longer swims

(2000/3200)

 

Last set:

1×100 easy

4×75 (50 kick/25 swim max DPS)

Backstroke is recommended

(400/3600)

 

 

 

 

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