workout for Wednesday,February 27, 2018

Working the middle of a 500, with Chris, Kate and Laura Lee

warm up:

600 choice

(600/600)

drill set:

4×150 (50 swim/50 kick/50 drill)

#1. Drill is single arm drill

#2  Drill is rhythm drill

#3. Drill is 6 count drill

#4. Drill is swimming with hands in a fist

(600/1200)

main set:

4×500

#1 broken 125–rest 10 sec–250 uptempo–rest 10 sec–125

#2  same pattern with no breaks

#3. broken 125–rest 10 sec–125 uptempo–rest 10 sec–125 uptempo–rest 10 sec–125

#4. same pattern with no breaks

Everyone is strong at the start and finish of the race, but can you be strong in the middle?  Let the first and last portions take care of themselves on this set.  Focus on the middle half.  That’s where the mind tends to wander.  Take a minute rest between each 500.

(2000/3200)

last set:

4×150 (50 swim/50 kick/50 drill), this time with fins and paddles

#1. Drill is single arm drill

#2  Drill is rhythm drill

#3. Drill is 6 count drill

#4. Drill is swimming with hands in a fist

(600/3800)

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