Workout for Sunday, September 10, 2017

Sunday, September 7, 2017

Distance, and I REALLY REALLY mean it! with Chris

warm up:

600 choice

(600/600)

drill set:

1×300 swim, every 3rd length kick

4×75 (25 6-count drill, 25 4-count drill, 25 2-count drill)

The focus of this drill is on balance and streamlining

4×25 swim build

(700/1300)

main set:

4×800

#1  straight through, even pace

#2  400-rest 20 sec-400

#3  200-rest 15 sec-200-rest 15 sec-200-rest 15 sec-200

#4  100-rest 10 sec-100-rest 10 sec-100-rest 10 sec-100-rest 10 sec-100-rest 10 sec-100-rest 10 sec-100-rest 10 sec-100

The idea here is to maintain pace all the way through the set.  You might need to back off a bit to last the whole 3200 meters.  More rest is built into the later 800s in the form of breaks to help you maintain pace.  We’re burning calories below our aerobic threshold and bulking up our volume/capacity.

(3200/4500)

last set:

4×50 easy backstroke

4×50 kick, build

1×100 easy

(500/5000)

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