Wednesday, March 07, 2018
Working from descending to even pacing, with Chris, Ryan and Tina
Warm up:
600 choice
(600/600)
Drill set:
1×300, every 3rd length kick
4×50 drill
Odds: single arm drill
Evens: rhythm drill
Focus on left side/right side stroke balance and symmetry
4×25 swim, build to fast
(600/1200)
Main set:
4×100 free on cruise+15 sec, descend 1-4
Target a very big descend from the first to the last one here
4×200 on cruise+10 sec, descend 1-4
Flatten out your descent step size on this set. We’ve easing into a long even paced swim
1×1000 even pace
Everyone knows how to go out too fast on a long swim, and we constantly harp on negative splitting and strong second halves. This set targets the ultimate goal—an even paced swim at a strong level from start to finish. Ideally, you can find a stroke rhythm—breathing, stoke cadence and speed, that repeats itself on every length. You may take breaks between elements of the set if desired.
(2200/3400)
Last set:
1×100 easy
4×100 (25 kick/50 drill/25 swim max DPS)
(500/3900)