Workout for Saturday, March 2, 2019

Pushing the pace on stroke work, with a little bit of Fix-It Felix and Wreck-It Ralph thrown in, with Chris and Misa

Warmup:

600 choice

(600/600)

drill set:

4×75 ((50 drill/25 kick), one each stroke

6×50 swim, max DPS (25 free/25 non free)

4×25 swim, build, one each stroke

(700/1300)

Main set:

Part 1:

2×200 on cruise+20 sec

#1 non free, uptempo

#2 moderate free

Part 2:

Build a 100 IM and tear it down

1×25 fly

1×50 (25 fly/25 back)

1×75 (25 fly/25 back/25 breast)

1×100 IM 

1×75 (25 back/25 breast/25 free)

1×50 (25 breast/25 free)

1×25 free

Max DPS.  15 sec rest after everything

Part 3:

4×100 on cruise+15 sec

odds uptempo non free, evens moderate free

Part 4:

Build a 100 IM and tear it down (again)

1×25 fly

1×50 (25 fly/25 back)

1×75 (25 fly/25 back/25 breast)

1×100 IM 

1×75 (25 back/25 breast/25 free)

1×50 (25 breast/25 free)

1×25 free

Max DPS.  15 sec rest after everything

Part 5:

8×50 on cruise+10 sec

odds uptempo non free, evens moderate free

(1800/3100)

last set:

4 rounds of:

1×50 kick

1×50 drill

4×25 swim build

1×50 easy

do the same stroke in each round.

(1000/4100)

 

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