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Double dose Master Swim: Belated Daily Workout 12.18.17

December 20, 2017

To make up for no workout yesterday I'm giving you two different sets today! First one will be freestyle for the triathletes in the group, followed by a Medley set! 

 

Freestyle Set:

Warm up: 

12x50 on 15" rest

- #1: Kick/swim 

- #2: Drill/swim

- #3: Build

(600 warm up) 

 

Main Set: 

200 Negative split to 80% on 30" rest

400 Pull at 60-70% on 1' rest

800 Desc by 200's on 1' rest

400 pull at 70-80% on 1' rest

200 Negative split to 90%

(2000 main set/2600 total) 

 

Warm down: 

200 easy

- Total: 2800 

 

Medley Set: 

Warm up: IM order

12x50 on 15" rest

- #1: Kick/swim 

- #2: Drill/swim

- #3: Build

 

Main Set: 

8x25 on 10" rest

- 2x each stroke

4x100 IM on 20" rest

- Desc to 80%

3x200 Free on 30" 

- #1 @80%, #3 @60% - you're getting easier as you go so the last 200 is a bit of a recovery. 

4x100 IM on 20" rest

- Desc to 90%

8x25 Freestyle on 30" Ascend (so the last 2-4 are warm down). 

(1800 main/2400 total) 

 

Warm down

100 easy

- Total 2500

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