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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