Distance Free Workout

Workout #1715 – Monday, 13 November 2017

Generic – Distance

1 minute rest between sets

Yards Time Set Description

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WARM-UP:

200 9:30 AM 1 x 200 on 3:00 Swim

200 9:34 AM 1 x 200 on 3:00 Pull

200 9:38 AM 1 x 200 on 4:00 Kick

Lower lanes 100 Kick

400 9:43 AM 8 x 50 on 1:00 Odds Drill Evens Build

25 6/1, 25 6/3 Zoomers for all the 50s

Lower lanes 4 x 50, mid lanes 6 x 50

BREATH CONTROL

Round 1

Lower lanes 4 x 100, Mid lanes 5 x 100

600 9:52 AM 6 x 100 on 1:40 Hold All 10s RI

Breathe every 3

300 10:03 AM 1 x 300 on 5:00 DZ Breathing Long Swim Fins

Danger Zone Breathing is no breathing Flags to Wall

and back out again

100 10:09 AM 4 x 25 on :30 Fins Sweet Spot Ki & Breathe

150 10:12 AM 2 x 75 on 1:30 Fins 50 1 Arm Pull/ 25 Build

1 Arm at side, breathe to non pulling side, work rotati

Round 2

600 10:16 AM 6 x 100 on 1:40 Hold All – RI 15s

Breathing every 2 this round

Do 2 on bad breathing side – any time difference?

Swim should be 3-5s Faster Same interval

300 10:27 AM 1 x 300 on 5:00 P DZ Swim Long Pull

100 10:33 AM 1 x 100 on 2:00 S 100 Scull Steady Kick

100 10:36 AM 4 x 25 on :30 Z & P Build to Strong w/ St Ki

Round 3

Should be 5-10s faster than Round 1

600 10:39 AM 6 x 100 on 1:40 Hold All RI=20s

Hold Breathing 4s as long as possible, then 2s

last 25 only as need like at end of race

300 10:50 AM 1 x 300 on 6:00 ASAP – Breathe 3-5-7

Did not make it to the As Slow as Possible

COOL DOWN:

200 10:57 AM 8 x 25 on :40 Over/Under IM Order

Over-Swim Low Stroke Count Regular swim limited breath

Under – what is underwater for that stroke?

If can’t make it the whole way, EZ and long rest of way

after you surface

11:02 AM 4,350 Yards

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