Workout for Wednesday, June 14, 2017

Wednesday, June 14, 2017

Open water simulation with Chris, Kate and Tina


Warm up:

600 choice



Drill set:

5×100 (25 kick/50 drill/25 swim)

Odds—drill is rhythm drill

Evens—drill is single arm drill



Main set:

1×200 moderate and steady pace

1×300 (50 uptempo/200 moderate/50 uptempo)

1×400 (100 uptempo/200 moderate/100 uptempo)

1×500 (150 uptempo/200 moderate/150 uptempo)

1×600 (200 uptempo/200 moderate/200 uptempo)


The core of this set is the moderate 200 in each swim.  As the set progresses, we add an uptempo portion to the start and finish of each swim, simulating the start/breakaway and finish/home stretch drive during an open water swim.  Once we are out of the breakout or home stretch of the race, we want to settle into a smooth and steady pace in the middle of the race.  Take a Masters minute between each swim to regroup your lane.  If some swimmers in the lane get lapped, wait for them at the end.  Much like an open water race, there are swimmers of many different speeds passing through your space at any given time.



Last set:

4×50 backstroke on cruise+25 sec, ascend 1-4

100 easy





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