Set for Wednesday, June 28, 2017

Wednesday, June 28, 2017

Open water pacing with Chris, Kate and Tina

Warm up:

600 choice

(600/600)

Drill set:

4×75 (50 single arm drill/25 rhythm drill)

Focus on core engagement and balanced body rotation

6×50

Odds kick, evens swim max DPS, reducing stroke counts

8×25 swim, descend 1-4, 5-8

(800/1400)

Main set:

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.

(1800/3200)

Last set:

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

100 easy

(500/3700)