Sunday, November 12, 2017
Spike and Settle distance with Chris
1×300 swim, every 3rd length kick
4×75 (25 kick/50 drill)
Drills are either single arm or rhythm drill. Focus on left side/right side balance and stroke symmetry.
4×50 (25 swim/25 pitch drill)
Use these to dial in your head to toe balance
4×25 swim, build
1×200 moderate–rest 10 sec–1×500 moderate
1×150 faster pace–rest 10 sec–1×500 moderate
1×100 even faster pace–rest 10 sec–1×500 moderate
1×50 fastest pace–rest 10 sec–1×500 moderate
1 minute rest between rounds.
The focus of this set is to initiate the round with a spike in effort–much like the start of an open water race. Then, after a short break, settle into a steady pace 500. Recover your pace and rhythm after a hard effort. As the set progresses, the spike gets shorter and more intense.
4 rounds of:
1×25 swim, perfect technique
1×25 swim, start with perfect technique and build to fast
Choice of strokes