Workout for Sunday, August 13, 2017

Sunday, August 13, 2017

The word of the day is “Fartlek,” but don’t say that in front of a pool full of 10 year olds, with Chris

warm up:

600 choice

(600/600)

 

drill set:

4×50 free on cruise+10 sec, descend 1-4

4×25 kick, build

3×50 free on cruise+10 sec, descend 1-3

4×25 single arm drill 

2×50 free on cruise+10 sec, descend 1-2

4×25 rhythm drill

1×50 free on cruise+10 sec

4×25 free, breathing every 5th stroke

(900/1500)

 

main set:

6×500

#1 Fartlek (speed play)

25 uptempo/25 moderate

25 uptempo/50 moderate

25 uptempo/75 moderate

25 uptempo/100 moderate

25 uptempo/125 moderate

#2 Even pace

#3 Fartlek (speed play)

25 uptempo/25 moderate

50 uptempo/50 moderate

75 uptempo/75 moderate

100 uptempo/100 moderate

#4 Even pace

#5 Fartlek (speedplay)

25 uptempo/25 moderate

50 uptempo/25 moderate

75 uptempo/25 moderate

100 uptempo/25 moderate

125 uptempo/25 moderate

#6 Even pace

On the odd 500s, pick up your pace by tightening your abdominals (draw your belly button back to your spine), cleaning up your alignment, work on your streamlines and increase the tempo of your kick.  Try to keep your arm turnover constant.  No pull buoys on these.  You’ll need your legs.  On the even 500s, you can pull if desired.  Maintain a steady and even pace through out.

(3000/4500)

 

last set:

4×75 (25 kick/25 drill/25 swim), choice of strokes

(300/4800)

 

 

 

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