Workout for Friday, October 12, 2018

Friday, October 12, 2018

Sprint smarter, not harder, with Chris and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick

6×50 (25 drill/25 swim)

Choice of strokes and drills.  Just make sure you’re ready to crank up the speed.

(600/1200)

 

Main set:

1×150 (50 kick/50 drill/50 swim max DPS)

2×25 swim, building from moderate pace to uptempo or faster.

Get used to accelerating

4×25 on cruise+30 sec, FAST

1×50 easy

 

1×150 (50 kick/50 drill/50 swim max DPS)

2×25 swim, building from moderate pace to uptempo or faster.

Get used to accelerating

4×25 on cruise+25 sec, FAST

1×50 easy

 

1×150 (50 kick/50 drill/50 swim max DPS)

2×25 swim, building from moderate pace to uptempo or faster.

Get used to accelerating

4×25 on cruise+20 sec, FAST

1×50 easy

 

1×150 (50 kick/50 drill/50 swim max DPS)

2×25 swim, building from moderate pace to uptempo or faster.

Get used to accelerating

4×25 on cruise+15 sec, FAST

1×50 easy

Choice of strokes on everything.  The plan behind this set is to hold speed/level of effort on the sets of 4×25 from start to finish.  There are two things that make this increasingly difficult.  First, the more fast 25s that you do, the more tired you get.  Second, your rest interval decreases round by round.  Faced with these obstacles, how do we maintain our speed?  The answer is by bringing your focus to your stroke technique on the fast stuff.  Overpowering your stroke and swimming harder will not carry you through this set as well as you think.  Instead, pay attention to the details—body position and balance in the water, head motion, hand speed, clean entries, good streamlines, and finishing the stroke.  The 150s and the build 25s provide the opportunity to get your stroke mechanics dialed in prior to lighting things up.  Instead of swimming harder, try swimming smarter.  You might be surprised by the results.

(1400/3000)

 

Last set:

8×75, choice of strokes

Odds:  25 kick/50 drill

Evens:  swim max DPS, decreasing stroke count by 25s

(600/3600)

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