Workout for Wednesday, July 12, 2017

Wednesday, July 13, 2017

Holding pace while tightening the intervals, with Chris, Kate and Tina

 

Warmup:

600 choice

(600/600)

 

Drill set:

4×75 (50 drill/25 swim)

Drills are either single arm drill or rhythm drill

4×50 kick, build

4×50 swim on cruise+10 sec, descend 1-4

(700/1300)

 

Main set:

1×300 on cruise+10 sec

2×150

#1 on cruise+10 sec

#2 on cruise+5 sec

3×100

#1 on cruise+10 sec

#2 on cruise+5 sec

#3 on cruise

 

Take a Masters Minute

 

1×300 on cruise

2×150

#1 on cruise+5 sec

#2 on cruise

3×100

#1 on cruise+10 sec

#2 on cruise+5 sec

#3 on cruise

 

Maintain the same pace on all swims.  It will get more difficult as you get deeper into the set.

(1800/3100)

 

Last set :

1×100 easy

4×100 (50 kick with no board/50 swim max DPS)

(500/3600)

 

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