Wednesday, October 25, 2017
Working uptempo finishes on longer swims with Chris, Ryan, and Tina.
300 swim, every 3rd length kick
Odds: 50 kick/25 swim
Evens: 50 drill/25 swim
4×25 swim, descend 1-4
4×25 descend 1-4 to a faster pace than first set of 25s
1×500 moderate pace on cruise+20 sec
1×100 uptempo on cruise+20 sec
1×400 moderate pace on cruise+20 sec
1×200 uptempo on cruise+20 sec
1×300 moderate pace on cruise+20 sec
1×300 uptempo on cruise+20 sec
Moderate swims are at your usual 60-70% level of effort, with a focus on good technique. The uptempo swims are in the 70-80% level of effort range, while trying to maintain that good technique from the moderate swims. Stay on the clock, with no breaks in the set. The intervals and pacing should provide the rest you need.
4×50 on cruise+10 sec, ascend 1-4
4×75 pull, breathing every 3rd stroke/5th stroke/7th stroke by 25