Set for Wednesday, March 28, 2018

Wednesday, March 28, 2018

Building the back half with Chris, Ryan and Tina


Warm up:

600 choice



Drill set:

3×100 (25 kick/50 drill/25 swim)

Drill is either Single Arm drill or Rhythm drill, focusing on left side/right side stroke symmetry and balance

4×50 (25 swimming with hands in a fist/25 Maximum Distance per Stroke)

Focus on high elbow catch and pulling with the forearm

4×50 swim Golf on cruise+10 sec



Main set:

1×300 moderate

1×400 (200 moderate+100 uptempo)

1×500 (300 moderate+200 uptempo)

1×600 (300 moderate+300 uptempo)

The first 300 of each part is immutably moderate.  Find your stroke length and your breathing pattern.  The portions after the first 300 are at a faster stroke cadence.  We’re building the second halves of our swims that way.



Last set:

100 easy


#1-4 on cruise+10 sec, descend 1-4

#5-8 on cruise+5 sec, descend 5-8

#9-12 on cruise, descend 9-12

Within each group of 4×50, descend by picking up your stroke rate

100 easy


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