Workout for Thursday, March 1, 2018

Thursday, March 1, 2018

Descending the descend, with Chris and Kate

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick

1×300 swim, every 3rd length nonfree swim

4×75 (25 kick/25 drill/25 swim) one each stroke

4×25 swim build, one each stroke

(1000/1600)

 

Main set:

4×50 free

#1 on cruise+15 sec

#2 on cruise+10 sec

#3 on cruise+5 sec

#4 on cruise

4×100 nonfree on cruise+30 sec, descend 1-4

4×50 free

#1 on cruise+15 sec

#2 on cruise+10 sec

#3 on cruise+5 sec

#4 on cruise

4×100 nonfree on cruise+25 sec, descend 1-4

4×50 free

#1 on cruise+15 sec

#2 on cruise+10 sec

#3 on cruise+5 sec

#4 on cruise

4×100 nonfree on cruise+20 sec, descend 1-4

4×50 free

#1 on cruise+15 sec

#2 on cruise+10 sec

#3 on cruise+5 sec

#4 on cruise

Use the 50 Frees to recover and ramp up to the next group of 100s.  Within each group of nonfree 100s, do the same thing on all 4 so that you can descend.  You can change strokes between groups.

(2000/3600)

 

Last set:

100 easy

4×100 (25 free/25 kick/25 drill/25 swim), choice of strokes

(500/4100)

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s