Workout for Wednesday, April 4, 2018

Wednesday, April 4, 2018

Using short interval pace work to build a faster distance swim, with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×100 (25 kick/50 drill/25 swim)

1×75 (25 kick/50 drill)

1×50 (25 kick/25 drill)

1×25 kick

 

1×100 (25 kick/50 drill/25 swim)

1×75 (50 drill/25 swim)

1×50 (25 drill/25 swim)

1×25 swim

 

4×50 swim golf on cruise+10 sec

Choose drills that balance out—whatever you do to your left side, make sure you do it to your right side as well.

(700/1300)

 

Main set:

10×50 on cruise, holding the same pace on all 10

1×500 at that pace

 

10×50 on cruise+5 sec, holding a slightly faster pace

1×500 at that slightly faster pace

No break between the 50s and the 500.  Take your Masters Minute to catch your breath and regroup after the 500.

(2000/3300)

 

Last set:

100 easy

4×100 pull, decreasing stroke count by one stroke on each 25

100 easy

(600/3900)

 

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