Workout for Thursday, March 15, 2018

Thursday, March 15, 2018

Adapting a Cody Miller (2016 USA Olympian) set to MVM, with Chris and Griff

warm up:

600 choice

(600/600)

drill set:

6×150

#1-2 50 swim/50 kick/50 swim

#3-4 50 drill/50 swim/50 drill

#5-6 swim, building each 50

odds are freestyle, evens are nonfree

(900/1500)

main set:

4×50 nonfree, uptempo pace on cruise+20 sec

1×300 swim, every 3rd length kick

8×50 on cruise+15 sec

odds moderate pace, choice of stroke (just make the interval)

evens nonfree, uptempo pace

1×300 swim, every 3rd length kick

12×50 on cruise+10 sec

odds moderate pace, choice of stroke (just make the interval)

evens nonfree, uptempo pace

1×300 swim, every 3rd length kick

(2100/3600)

last set:

12×25 on cruise+10 sec

odds fast nonfree

evens moderate free

100 easy

(400/4000)

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