Workout for Wednesday, April 18, 2018

Wednesday, April 18, 2018

Old school pace work with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick

1×200 drill, alternating single arm drill and rhythm drill by 50s

6×50 on cruise+5 sec

#1-3 swim max DPS

#4-6 descend

(800/1400)

 

Main set:

3×600 “backwards descend”

#1 on cruise+20 sec

#2 on cruise+10 sec

#3 on cruise

In a conventional descend set, the interval remains unchanged throughout the set, but the speed picks up on successive repeats.  In a backwards descend set, the speed remains the same, but the sendoff interval gets shorter.  This is a great set for doing pace work.  You’re asked to maintain the same pace, but it takes more effort to do so as the set progresses.  As an extra twist, whatever gear you start the set with, you use all the way through.  No changes.  For example, if you start with pulling gear, you use pulling gear all the way through the set.  If you start with no gear, you don’t get to reach for your fins and paddles halfway through the set.

(1800/3200)

 

Last set:

4×50 on cruise+10 sec, ascend 1-4

Start at cruise pace on the first one and ease up to around 2-3 sec rest on the last one.

1×200 drill, alternating single arm and rhythm drills by 50.

1×100 easy

(500/3700)

 

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