Wednesday, December 6, 2017
Get your head in the game, use your rest and build, Build, BUILD! With Chris, Kate and Tina.
1×300 swim, every 3rd length kick
3×50 single arm drill
Focus on left side/right side stroke balance and symmetry
4×25 pitch drill
Focus on head to toe body alignment
3×50 rhythm drill
More focus on left/right body balance and alignment
Put it all together
1×400 moderate pace
2×300 on cruise+5 sec
#1 moderate, #2 a little faster
3×200 on cruise+10 sec
#1 moderate, #2 a little faster, #3 faster still
4×100 on cruise+15 sec
#1 moderate, #2 a little faster, #3 faster still, #4 fastest
Take 30 sec or so between rounds. Use the rest to keep your stroke clean and efficient, and use that to help pick up speed as the set progresses. Sink your teeth into this one.
4×50 on cruise+10 sec, ascend 1-4
Start at your 100 pace on #1. By #4, try to take the entire interval. Go right into these—no more than 30 sec after finishing your 100s.
4×100 (25 kick/50 single arm or rhythm drill/25 swim max DPS)
Restore your stroke if it’s gone away.