Workout for Sunday, April 2, 2017

Sunday, April 2, 2017

Determining Cruise interval for meters empirically, with Chris

Warm up:

600 choice


drill set:


odds:  50 kick/50 drill

Drill is either single arm or rhythm drill

evens:  50 breathe to the left/50 breathe to the right/50 breathe every 3rd stroke/50 your normal breathing pattern.

The purpose of this drill set is to get a sense of the left side/right side balance of your stroke, and to work on symmetry in your stroke rhythm.


Pre-main set:

6×150 on cruise+10 sec

descend 1-3, 4-6


main set:

1×1000 with no gear.  No fins, no paddles and no pull buoy.

Get your time and divide it by 10.  That will be our cruise interval for the rest of the set.  The odds are that you’ve sorted it out pretty well by now.  this way of determining cruise interval provides confirmation that you’ve either got it right, or if you need to make some adjustments.

1×500 on cruise

1×400 on cruise

1×300 on cruise

1×200 on cruise

1×100 on cruise


Last set:

1×200 warm down


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