Big distance at lower intensity, with Chris
warm up:
600 choice
(600/600)
drill set:
4×200
#1 50 swim/50 kick
#2 50 single arm drill/50 swim
#3 50 rhythm drill/50 swim
#4 25 breathing to the left/25 breathing to the right/50 breathing every 3rd stroke
The focus of the drill set is stroke balance and symmetry
(800/1400)
main set:
1×500 moderate pace
4×200 on cruise+10 sec, descend 1-4
1×500, faster than first 500
8×100 on cruise+10 sec, descend 1-4, 5-8
1×500, fastest of the three
(3100/4500)
last set:
100 easy
8×75 kick with 15-20 sec rest after each. (25 easy/25 medium/25 fast)
100 easy
(800/5300)
Leave a Reply