Workout for Wednesday, November 15, 2017

Wednesday, November 15, 2017

Strong down the middle, with Chris, Ryan and Tina


Warm up:

600 choice



Drill set:

1×200 free (25 pitch drill/25 swim)

Work on establishing balance in the water

4×75 (50 drill/25 kick)

Select drills that focus on left side/right side balance, such as variations on single arm and rhythm drills

4×25 swim build



Main set:

1×200 uptempo

1×400 (100 moderate/200 uptempo/100 moderate)

1×600 (200 moderate/200 uptempo/200 moderate)

1×800 (300 moderate/200 uptempo/300 moderate)

30 sec rest after each one.


Despite the strong 200 in the middle of each swim, the real focus of this set is on the moderate portions.  “Moderate” does not mean easy, slow or sloppy.  “Moderate” means that the emphasis is not on pressing the pace and working hard—rather it’s on cleaning up your stroke technique and working on your balance in the water.  It’s about efficiency in the water.  When we build up levels of fatigue, our stroke mechanics tend to get sloppy.  The moderate portions after the uptempo parts allow us to regain our proper form.  Use the moderate portions at the beginning of a swim to set your mechanics in place, and build off that stroke into the uptempo portions.  Try to hold your stroke together, no matter the pace.  It is okay to give up a couple of seconds if we can keep our stroke and rhythm nice and clean during a set like this. It will pay dividends in the long run.



Last set:

Twice through:

1×100 (75 swim/25 kick) on cruise+15 sec

1×100 (50 swim/50 kick) on cruise+20 sec

1×100 (25 swim/75 kick) on cruise+25 sec

1×100 kick on cruise+30 sec

100 easy swim

Moderate on the swim portions.  Build the kick portions.  The intervals will be kind of tight—think of this as an aerobic warmdown.


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