Workout for Wednesday, October 11, 2017

Wednesday, October 11, 2017

Sneaky 400s with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×100 (25 kick/50 drill/25 swim)

Drills are either single arm drill or rhythm drill, focusing on balanced body rotation

4×50 swim Golf on cruise+10 sec

4×25 build to fast

(700/1300)

 

Main set:

1×300 on cruise

1×400 with 30 sec rest

1×200 on cruise

1×400 with 30 sec rest

1×100 on cruise

1×400 with 30 sec rest

Descend the 400s 1-3.  Use the other swims to set pace and tempo.

(1800/3100)

 

Last set:

100 easy

4×75 kick, build to fast, 30 sec rest

100 easy

(500/3600)

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