Set for Wednesday, July 5, 2017

Wednesday, July 5, 2017

Picking up the Pace, with Chris, Kate and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×50 Golf on cruise+10 sec

4×75 (50 drill/25 kick)

Odds:  drill is single arm drill

Evens:  drill is rhythm drill

4×50 on cruise+10 sec, build

(700/1300)

 

Main set:

4×50 on cruise+10 sec, descend to 600 pace

1×600

30-60 sec rest

4×50 on cruise+10 sec, descend to 400 pace

1×400, faster pace than 600

30-60 sec rest

4×50 on cruise+10 sec, descend to 200 pace

1×200, faster pace than 400

(1800/3100)

 

Last set:

1×100 easy

4×75 (25kick/25 drill/25 swim max DPS)

(400/3500)

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