Wednesday, June 6, 2018
Speed play on distance with Chris, Ryan and Tina
Warm up:
600 choice
(600/600)
Drill set:
4×75 (25 kick/50 drill)
Odds: drill is single arm drill
Evens: drill is rhythm drill
4×50 swim Golf on cruise+10 sec
4×25 swim build on cruise+10 sec
(600/1200)
Main set:
1×800 (pace pattern 150 moderate/50 uptempo)
1×600 (pace pattern 100 moderate/50 uptempo)
1×400 (pace pattern 50 moderate/50 uptempo)
1×200 uptempo
Take a Masters Minute between each swim. Moderate pace is 60-70% effort. Uptempo is 70-80% effort—a little faster than a normal practice pace. Try to get there by cleaning up your stroke mechanics and body position.
(2000/3200)
Last set:
1×100 easy
1×300 kick, every 3rd length swim
(400/3600)
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