Wednesday, June 28, 2017
Open water pacing with Chris, Kate and Tina
4×75 (50 single arm drill/25 rhythm drill)
Focus on core engagement and balanced body rotation
Odds kick, evens swim max DPS, reducing stroke counts
8×25 swim, descend 1-4, 5-8
3 x broken 600s
#1 300 uptempo—rest 10 sec—150 moderate—rest 10 sec—150 uptempo
#2 150 uptempo—rest 10 sec—300 moderate—rest 10 sec—150 uptempo
#3 150 uptempo—rest 10 sec—150 moderate—rest 10 sec—300 uptempo
1 minute rest between 500s. This set is designed to mimic an open water race. In each 600, the first part simulates the start—an uptempo pace to break into open water. The middle portion is the efficient cruise pace during the middle of the race, while the last segment represents picking up the pace to drive to the finish.
4×50 on cruise+10 sec, ascend 1-4.
Go right into these active recovery swims. Start at cruise pace, and slow down by about 2-3 sec on each one.
4×50 kick, build on cruise+20 sec