Set for Monday, March 6, 2017

Monday 3/6/17

Serious Threshold work with Chris, Ryan and Tina

warm up:

600 choice


drill set:

1×300 swim, every 3rd length kick

4×50 drill

odds:  single arm drill

evens:  rhythm drill

4×50 on cruise+10 sec

odds:  count your strokes

evens:  same stroke count, but faster.  This will work on getting your stroke length dialed in for the main set.


main set:

4×50 on cruise

1×400 on cruise-5 sec

4×50 on cruise

1×300 on cruise-5 sec

4×50 on cruise

1×200 on cruise-5 sec

4×50 on cruise

1×100 on cruise-5 sec

Some things about this set.  First, it’s tough.  Second, be sure you know what your cruise interval really is.  If you need fins, paddles or a pull buoy to make your lane’s cruise interval, you’re probably in the wrong lane.  If you’re getting less than 5 sec rest per 100, you’re probably in the wrong lane.  If you’re working so hard that your stroke falls to pieces while you’re struggling to make the interval, again, you may be swimming at the wrong cruise interval.  Remember–cruise interval is designed to take you up to BUT NOT OVER your aerobic threshold.


last set:

100 easy

4×75 moderate with about 15-20 sec rest

first 25, breathe to your right and count your strokes.  Second 25, breathe to your left and count your strokes.  Is the number different?  We want the stroke count to be the same while breathing on either side.  On the 3rd 25, you can breathe wherever and whenever you want, but you only get the lower stroke count from the first two 25s.


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