Workout for Wednesday, January 17, 2018

Wednesday, January 17, 2018

Sneaking fast bursts into a distance set, with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length streamlined kick without a board

4×75 (50 single arm drill/25 swim)

Focus on left side/right side stroke balance

4×25 swim build

(700/1300)

 

Main set:

1×500 max Distance Per Stroke

1×300 uptempo on cruise

1×500 max DPS

1×200 uptempo (faster pace than 300) on cruise

1×500 max DPS

1×100 uptempo (fastest of set) on cruise

(2100/3400)

 

Last set:

4×50 ascend 1-4

#1 on cruise

#2 on cruise+5 sec

#3 on cruise+10 sec

#4 on cruise+15 sec

Target 2-3 sec rest on each one.

 

3×200 on cruise+15 sec

Work on streamlined walls–entries and breakouts.  Easy between the flags

(700/4100)

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