Monday, February 12, 2018
Bringing the hammer down, old school style, with Chris and Tina
Warm up:
600 choice
(600/600)
Drill set:
4×50 on cruise+10 sec, descend 1-4
1×200 (50 kick/50 single arm drill)
1×200 (50 kick/50 rhythm drill)
1×200 (50 breathing to the right/50 breathing every 3rd stroke/50 breathing to the left/50 breathing every 3rdstroke)
4×50 free on cruise+5 sec, descend 1-4
The focus here is on left side/right side balance and symmetry.
(1000/1600)
Main set:
5×100 on cruise+5 sec
4×150 on cruise
3×200 on cruise-5 sec
No breaks between sets! If you need to gear up, do it at the beginning, because you won’t have time later in the set.
(1700/3300)
Last set:
8×50
#1-2 on cruise
#3-4 on cruise+5 sec
#5-6 on cruise+10 sec
#7-8 on cruise+15 sec
This is a structured warm down set. Go right into it as soon as the main set is finished. The target pace is 2-3 sec rest on each 50, so you are swimming to the interval and ascending.
1×200 easy swim and/or kick
(600/3900)