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Sunday December 4
Distance with Coach Chris
Warm up
  1. 600 choice
    (600/600)
Drill
  1. 6x100 (25 kick on your side/50 single arm drill/25 swim)
    Focus on balance and body rotation, especially to your off side.
    (600/1200)
Main
  1. 3x800
    #1 broken every 200 for 10 sec. Get your total swim time
    #2 broken at the 400 for 15 sec. Get your total swim time
    #3 straight through. Get your total swim time
    Try to maintain the same total swim time on all three, with the following twist. If you use gear, you can’t use the same gear combination on more than one 800. That means you can only pull one. Try fins or paddles on the next one. If you swim these without any gear, knock yourself out.
    Take about a minute to regroup your lane between 800s.
    (2400/3600)
Last set
  1. 1x100 easy backstroke
    5x50 on cruise+15 sec
    descend 1-3 and ascend 3-5
    5x50 kick on cruise+30 sec
    descend 1-3 and ascend 3-5
    (600/4200)