Wednesday, May 16, 2018
Maintaining/building tempo at the end, with Chris, Ryan and Tina
Warmup:
600 choice
(600/600)
Drill set:
1×150 (50 rhythm drill/50 kick/50 rhythm drill)
3×50 on cruise+10 sec, descend 1-3
1×150 (50 kick/50 single arm drill/50 kick)
3×50 on cruise+5 sec, descend 1-3
1×150 (50 gallop drill/50 kick/50 gallop drill)
3×50 on cruise, descend 1-3
The drill focus today is twofold. First, get your legs and core involved in your propulsion. Second, pay attention to your left side/right side stroke balance and symmetry.
(900/1500)
Main set:
3×600, with a minute of rest between each
#1 500 moderate—rest 10 sec—100 uptempo
#2 400 moderate—rest 10 sec—200 uptempo
#3 300 moderate—rest 10 sec—300 uptempo
Use the moderate portions to set a nice long stroke length. On the uptempo portions, maintain that long stroke length, but build your stroke rate up.
(1800/3300)
Last set:
4×150
#1 50 swim/50 kick/50 swim
#2 50 single arm drill/50 kick/50 single arm drill
#3 50 rhythm drill/50 kick/50 rhythm drill
#4 50 gallop drill/50 kick/50 gallop drill
100 easy swim
(700/4000)
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