Workout for Wednesday, August 1, 2018

Wednesday, August 01, 2018

Looking at Cruise Interval from the other end, with Chris, Ryan and Tina


Warm up:

600 choice



Drill set:

1×300 swim, every 3rd length kick

4×75 (25 kick/50 drill)

4×25 swim build+streamline off the walls

Work the streamlines.  Trust me—the ability to do that well will pay off in the next set.



Main set:

1×1000 with no fins or pulling gear

Get your time and divide it by 10.  If you’re dialed in to your cruise interval with reasonable accuracy, the result should be close to your cruise interval, maybe a couple seconds quicker.  Round up to the next 5 second mark on the clock.  After a Masters Minute to regroup, begin the next set with your empirically determined cruise interval:

10×100 on your newly determined cruise interval

If you’ve done this right, you are probably in the right lane already, and you should be getting 5-10 second rest on each one for at least the first half of this second set.  Your level of effort should be somewhere between 60% and 70%.  The better conditioned swimmers may be able to hold pace all the way through.  Others may start to falter part way through the set.  If that happens, take a Masters Minute and then get back to it.  The idea with cruise interval is to be able to hold it for at least 1000, eventually more as your conditioning level improves.



Last set:

1×100 easy

4×75 (25 kick/25 drill/25 swim)


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