Workout for Wednesday, August 22, 2018

Wednesday, August 22, 2018

Consistent pacing work, with Chris and Ryan

Warm up:

600 choice



Drill set:

1×300 swim, every 3rd length kick

2×200 (50 drill/50 swim/50 drill/50 swim)

#1  drill is single arm drill

#2  drill is rhythm drill

Focus on left side/right side stroke balance and symmetry

4×25 swim build, working on streamlines

It’s always a good time to work on streamlines



Main set:

1×500, get your time.

Take that time and divide it by 10.  If necessary round up to the next interval that ends in a 0 or 5.  The result is the interval for the next portion of the swim

10×50 on that resultant interval, trying to hold a second or two faster on each 50 compared to your 500. 

Yes, this will be very nearly a continuous swim, and it will be tough

100 easy


#1 on cruise+10 sec

#2 on cruise+20 sec

#3 on cruise+30 sec

Try to hold the same pace on all 3 as in the earlier portions of the set.  Extra credit if you can descend 1-3



Last set:

1×100 easy

4×75 (25 kick/25 drill/25 easy swim)


Leave a Reply