Workout for Sunday, August 27, 2017

Sunday, August 27, 2017

Extending distances on pace work, with Chris


Warm up:

600 choice



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



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.



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



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