Friday, November 30, 2018
Speedwork for (good) form’s sake, with Chris, Griff, and Tina
Warmup:
600 choice
(600/600)
Drill set:
1×300 swim, every 3rd length kick
2×100 (25 kick/50 drill/25 swim)
#1 free, #2 nonfree. Choice of drills
3×50 freestyle Golf on cruise+10 sec
4×25 swim, build
Odds free, evens nonfree
(750/1350)
Main set:
4×50 on cruise+30 sec. 75% level of effort
8×25 on cruise+15 sec. 75% level of effort
50 recovery
3×50 on cruise+25 sec. 70% level of effort
6×25 on cruise+20 sec. 80% level of effort
50 recovery
2×50 on cruise+20 sec. 65% level of effort
4×25 on cruise+25 sec. 85% level of effort
50 recovery
1×50 on cruise+15 sec. 60% level of effort
2×25 on cruise+30 sec. 90% level of effort
50 recovery
In the first round, everything starts at a strong pace—not all out, but better than uptempo. In subsequent rounds, we ease off on the 50s, decreasing the number and the interval, shifting our focus to maintaining good technique (you’ve heard the term “easy speed” before, right?). The 25s also decrease in number, but the intervals get larger, and the level of intensity increases. Choice of strokes on everything, but if you really want to impress the coach, whatever you do on a group of 50s, do a different stroke on the following group of 25s. Kicking, especially with fins, is great on this set.
(1200/2550)
Last set:
6×75 (25 kick/25 drill/25 swim)
Choice of strokes. Easy pace
(450/3000)
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