Wednesday, October 18, 2017
Inverting intervals and distances with Chris and Ryan
Warm up:
600 choice
(600/600)
Drill set:
4×100 (25 kick/50 drill/25 swim max DPS)
You know my favorite drills—rhythm drill and single arm drill, each focusing on core engagement and balanced body rotation.
4×50 swim Golf on cruise+10 sec
4×25 swim build
(700/1300)
Main set:
1×100 on cruise+5 sec
1×200 on cruise
1×300 on cruise-5 sec
1×200 on cruise+5 sec
1×200 on cruise
1×200 on cruise-5 sec
1×300 on cruise+5 sec
1×200 on cruise
1×100 on cruise-5 sec
As we progress through the sets, we invert the distances and intervals. No break between groups, if you can manage it. There’s nothing wrong with short stuff on distance day, as long as you keep swimmers moving.
(1800/3100)
Last set:
100 easy
4×75 kick with 30 sec rest
Odds: easy-medium-fast
Evens: fast-medium-easy
100 easy
(500/3600)
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