Wednesday, March 28, 2018
Building the back half with Chris, Ryan and Tina
Warm up:
600 choice
(600/600)
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
(700/1300)
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.
(1800/3100)
Last set:
100 easy
12×50
#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
(800/3900)
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