Workout for Sunday, August 12, 2018

Sunday, August 12, 2018

Big BIG distance with Chris

warm up:

600 choice

(600/600)

drill set:

4×200

#1  25 breathing to the left side/25 breathing to the right side/50 breathing every 3rd stroke

#2  50 single arm drill/50 swim

#3  50 rhythm drill/50 swim

#4  IM (just to mix it up)

(800/1400)

main set:

4×200 on cruise+15 sec, descend 1-4

1×400 at the pace of the last 200

4×150 on cruise+15 sec, descend 1-4

1×400 at the pace of the last 150

4×100 on cruise+15 sec, descend 1-4

1×400 at the pace of the last 100

 

4×50 on cruise+15 sec, descend 1-4

1×400 at the pace of the last 50

There are two ways to do this set.  First is to swim the 400s at the same pace, and do the descends to that pace.  Your step sizes to do so get smaller.  The second way is to descend to a faster pace as the distances get shorter.  This means that the 400s will descend 1-4.  Pick your poison.

(3600/5000)

last set:

200 easy

(200/5200)

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