Thursday, April 19, 2017
Bumping up the pace on portions of distance sets with Chris, Ryan and Tina
Warm up:
600 choice
(600/600)
Drill set:
3×150 (50 swim/50 kick/50 drill)
Drill is either single arm drill or rhtym drill, focusing on left/right stroke balance and core engagement
6×50 on cruise+10 sec, descend 1-3, 4-6
(750/1350)
Main set :
3×600, broken
#1 200 uptempo—rest 10 sec—400 moderate
#2 200 moderate—rest 10 sec—200 uptempo—rest 10 sec—200 moderate
#3 400 moderate—rest 10 sec—200 uptempo
Try to pick up speed not so much by working harder, but rather by cleaning up your stroke technique and using the walls better. Focus on good strke balance and body position, and good streamlines off each wall. The tempo increase should be smooth and easy, not going into full on hammer mode.
50 easy
(1850/3200)
Last set:
6×50 kick on cruise+20 sec
Odds build to fast, evens sustain at a faster kick tempo
100 easy
(400/3600)
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