Workout for Wednesday, August 30, 2017

Wednesday, August 30, 2017

Holding your tempo after an aerobic spike, with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×75 (25 kick/25 pitch drill/25 swim)

Pitch drill:  first 1/3 of the length swimming uphill (as in an open water race while sighting), middle 1/3 level (as you normally swim in practice), last 1/3 really exaggerating pressing the T and swimming downhill.

4×50 drill

Odds—single arm drill

Evens—rhythm drill

4×50 swim Golf on cruise+10 sec

(700/1300)

 

Main set:

2×100 on cruise

1×400 on cruise+30 sec

4×50 on cruise

1×400 on cruise+30 sec

8×25 on cruise

1×400 on cruise+30 sec

The smaller swims are at aerobic threshold level, getting your pulse rate elevated.  Stay on the clock and go right into the 400s.  The goal is to maintain your tempo on them when your pulse rate is up at the start.  The interval on the 400s is long enough to allow for some recovery while swapping gear (if desired).

(1800/3100)

 

Last set:

4×50 on cruise+10 sec, ascend 1-4

1×300 pull, breathing 3rd stroke/5th stroke by 50

(500/3600)

 

 

 

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