Workout for Wednesday, December 13, 2017

Wednesday, December 13, 2017

Uptempo bursts in a broken 1650 with Chris, Ryan and Tina


Warm up:

600 choice



Drill set:

1×300 swim, every 3rd length rhythm drill

4×75 (50 single arm drill/25 swim max DPS)

4×25 swim build

Today’s drill set focus is stroke symmetry/left side-right side balance



Main set:

1 x broken 1650, swum in the following manner:

1×50 uptempo

1×400 moderate

1×100 uptempo

1×300 moderate

1×150 uptempo

1×200 moderate

1×200 uptempo

1×100 moderate

3×50, descend 1-3 from moderate pace to fast

10 sec rest between everything.


If you look closely, you’ll see two patterns meshed together in this set.  The first is the uptempo portion.  It goes 50, 100, 150, 200.  The other pattern is the moderate portion.  It goes 400, 300, 200, 100, and it alternates steps with the uptempo portion.  Thus, every uptempo leg is followed by a moderate leg, although the set will increase in difficulty as it progresses.  If you do the math, you’ll notice that these two meshed sets total 1500 yards.  Hence the final portion of 3×50 descend.  Do the first one at the pace of the 100, and descend to a fast finish.


1×50 easy



Last set:

1×500 swim or pull

Breathing pattern is 25 breathe left/25 breathe right/50 bilateral breathing pattern of choice.  The focus of the last set is to reestablish a sense of stroke symmetry/left side-right side balance.


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