Wednesday, September 6, 2017
Picking up the pace (but do it moderately), with Chris, Ryan and Tina
warm up:
600 choice
(600/600)
drill set:
4×50 (25 kick/25 swim)
4×25 pitch drill
4×50 drill
odds are single arm drill; evens are rhythm drill
4×25 pitch drill
4×50 free on cruise+10 sec, descend 1-4
A reminder–pitch drill is swimming the first third of the length with a relaxed core, kind of open water style (head high in the water), while the middle third is swum as you would normally do in a workout, and the last third is really emphasizing good head position, pressing the Tee, and using the lats to power the stroke.
(800/1400)
main set:
3×300
#1 on cruise
#2 on cruise+5 sec
#3 on cruise+10 sec
descend 1-3
3×200
#1 on cruise+5 sec
#2 on cruise+10 sec
#3 on cruise+15 sec
descend 1-3
3×100
#1 on cruise+10 sec
#2 on cruise+15 sec
#3 on cruise+20 sec
descend 1-3
Stay on the clock–no break between rounds. Also, start your pace moderately. This set is a lot tougher than it looks.
(1800/3200)
last set:
100 easy
4×75 (25 max DPS/50 kick)
100 easy
(500/3700)