Workout for Sunday, February 19, 2017

Sunday, February 19, 2017

Increasing speed by increasing stroke tempo, with Chris

warm up:

600 choice


drill set:

1×300 swim, every 3rd length kick

4×50 single arm drill

1×200 swim, even lengths kick

4×50 rhythm drill

1×100 kick

use the 50s to engage your core in your stroke, maintaining left/right stroke balance


main set:

1×500 max DPS

8×25 on cruise+10 sec, descend 1-4, 5-8

1×500 max DPS

4×50 on cruise+10 sec, descend 1-4

1×500 max DPS

2×100 on cruise+10 sec, descend 1-2

1×500 max DPS

1×200, build by 50s

Use the 500s to set a solid and consistent stroke rate.  On the shorter stuff, pick up the pace by picking up your stroke tempo, while maintaining stroke length.


last set:

5×100 on cruise+20 sec, breathing 25 left/25 right/25 every 3rd stroke/25 every 5th stroke.

These are low intensity, active recovery.  Focus on left side/right side stroke balance.


Leave a Reply