Workout for Friday, November 30, 2018

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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