Workout for Friday, September 7, 2018

Friday, September 7, 2018

Easing into high intensity speed work with Chris, Kate and Tina

Warm up:

600 choice

(600/600)

 

Drill set:

5×100

#1  100 swim

#2  25 kick/75 swim

#3  50 kick/50 swim

#4  75 kick/25 swim

#5  100 kick

4×75 swim or drill

#1  75 free

#2  25 nonfree/50 free

#3  50 nonfree/25 free

#4  75 nonfree

3×50 swim, fast into and out of the walls

Choice of strokes

2×25 swim, streamline and fast breakout, easy the rest of the way

Choice of strokes

This set focuses on warming up legs and setting up good mechanics for the main set.

(1000/1600)

 

Main set:

10×25 on cruise+10 sec.  70% level of effort

1×100 recovery/set up for next set

8×25 on cruise+15 sec.  75% level of effort

1×100 recovery/set up for next set

6×25 on cruise+20 sec.  80% level of effort

1×100 recovery/set up for next set

4×25 on cruise+25 sec.  85% level of effort

1×100 recovery/set up for next set

2×25 on cruise+30 sec.  90+ % level of effort

1×100 recovery

Choice of strokes on everything.  As the number of 25s decrease, the intensity ramps up.  The earlier sets should allow swimmers to set up good mechanics and stroke lengths.  The later sets are geared towards maintaining the stroke lengths and sharp mechanics, but the swimmers should increase tempo to increase speed.  Use the 100s to recover and to setup for the next set.  For example, if you’re switching strokes, you might want to add some drills, or maybe you want to reset your stroke length.

(1250/2850)

 

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 one

4×75 (25 kick/25 drill/25 swim)  Easy pace

Choice of strokes

(500/3350)

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