Wednesday, September 20, 2017

Wednesday, September 20, 2017

Spike it and then stretch it out to hold it together, with Chris, Griff and Tina


Warm up:

600 choice



Drill set:

4×75 (50 single arm drill/25 kick)

4×50 on cruise+10 sec, descend 1-4

4×75 (25 kick/25 rhythm drill/25 swim max DPS)

The drills focus on core engagement and balanced rotation



Main set:

1×50 on cruise

1×300 on cruise+20 sec

1×100 on cruise

1×300 on cruise+20 sec

1×150 on cruise

1×300 on cruise+20 sec

1×200 on cruise

1×300 on cruise+20 sec

Swim the cruise interval portions of the set at a little bit above 70% level of effort (a bit faster than you would if you were just making a cruise interval).  Go right into the longer interval 300s.  These focus on maintaining tempo, while recovering stroke length and relaxing into the swims.  Cleaning up the stroke and being efficient here is absolutely key.



Last set:

4×50 on cruise+10 sec

It’s hammer time!  Hold the best speed you can on that interval.

4×50 on cruise+10 sec, ascend 1-4


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