Wednesday, April 4, 2018
Using short interval pace work to build a faster distance swim, with Chris, Ryan and Tina
Warm up:
600 choice
(600/600)
Drill set:
1×100 (25 kick/50 drill/25 swim)
1×75 (25 kick/50 drill)
1×50 (25 kick/25 drill)
1×25 kick
1×100 (25 kick/50 drill/25 swim)
1×75 (50 drill/25 swim)
1×50 (25 drill/25 swim)
1×25 swim
4×50 swim golf on cruise+10 sec
Choose drills that balance out—whatever you do to your left side, make sure you do it to your right side as well.
(700/1300)
Main set:
10×50 on cruise, holding the same pace on all 10
1×500 at that pace
10×50 on cruise+5 sec, holding a slightly faster pace
1×500 at that slightly faster pace
No break between the 50s and the 500. Take your Masters Minute to catch your breath and regroup after the 500.
(2000/3300)
Last set:
100 easy
4×100 pull, decreasing stroke count by one stroke on each 25
100 easy
(600/3900)
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