Wednesday, August 29, 2018
Variations on Monday’s theme—distance style, with Chris, Ryan and Tina
Warm up:
600 choice
(600/600)
Drill set:
4×50 free on cruise+10 sec, descend 1-4
4×100 (25 kick/50 drill/25 swim max DPS)
Odds: drill is single arm drill
Evens: drill is rhythm drill
(600/1200)
Main set:
Two rounds of:
3×200
#1 on cruise
#2 on cruise+10 sec
#3 on cruise+20 sec
1×400 on cruise+30 sec, moderate pace
If this set looks suspiciously similar to Monday’s set, it’s because it is. This is the distance version of that set (3 rounds of 3×100 on cruise, 1×200 on cruise+15 sec). The distances have increased, and the intervals have been opened up to allow maintaining a strong pace. The idea is to hold the same pace on the 200s—the increasing interval should help that, and the 400 is a moderately paced recovery swim. Extra credit, though, if you can hold your 200 pace on the 400s.
(2000/3200)
Last set:
4×50 ascend 1-4
#1 on cruise
#2 on cruise+5 sec
#3 on cruise+10 sec
#4 on cruise+15 sec
Target 2-3 sec rest on each 50.
1×200 easy choice
(400/3600)