Wednesday, August 15, 2018
Building the pace, with Chris and Ryan
Warm up:
600 choice
(600/600)
Drill set:
4×200
#1 50 kick/50 swim/50 kick/50 swim
#2 50 single arm drill/50 swim/50 single arm drill/50 swim
#3 50 rhythm drill/50 swim/50 rhythm drill/50 swim
#4 25 breathe to the left/25 breathe to the right/50 breathe every 3rd stroke. Twice through
(800/1400)
Main set:
4×100 on cruise+15 sec, descend 1-4
1×400 at the pace of the last 400
4×75 on cruise+15 sec, descend 1-4
1×300 at the pace of the last 75
4×50 on cruise+15 sec, descend 1-4
1×200 at the pace of the last 50
4×25 on cruise+15 sec, descend 1-4
1×100 at the pace of the last 25
This is kind of like Sunday’s set, but the focus is slightly different (or at least more specific). As the distances decrease, the pace should get a little stronger. Hence your 100 should be at a faster pace than your 400. Take a Masters minute after the longer swims.
(2000/3400)
Last set:
1×100 easy
4×75 (25 backstroke/25 easy free/25 kick)
(400/3800)
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