Wednesday, August 22, 2018
Consistent pacing work, with Chris and Ryan
Warm up:
600 choice
(600/600)
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
(800/1400)
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
3×300
#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
(2000/3400)
Last set:
1×100 easy
4×75 (25 kick/25 drill/25 easy swim)
(400/3800)
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