Sunday, August 27, 2017
Extending distances on pace work, with Chris
Warm up:
600 choice
(600/600)
Drill set:
300 swim, every 3rd length kick
4×100 (25 kick/50 drill/rest 5 sec/25 swim build)
Choice of strokes and drills
6×50 Golf on cruise+15 sec
#1-3 freestyle, #4-6 choice of strokes
(1000/1600)
Main set:
4×50 on cruise+15 sec, descend 1-4
1×200 at the pace of the last 50, on cruise+30 sec
4×100 on cruise+15 sec, descend 1-4
1×400 at the pace of the last 100, on cruise+30 sec
4×200 on cruise+15 sec, descend 1-4
1×800 at the pace of the last 200, on cruise+30 sec
The 200, 400 and 800 are all at the same pace. The idea is to use the descending sets to get to the target pace and hold it throughout the entire set. In today’s workout, we are working to enhance our pacing ability not by building up our pace as the set progresses, but rather to work on holding the same pace as the distances increase. It’s a different spin on developing our volume conditioning and capacity.
(2800/4400)
Last set:
4×75 (25 kick/25 backstroke/25 free)
8×25 kick with 15 sec rest
Odds—steady tempo; evens—build to fast
100 easy
(600/5000)
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