Sunday, January 6, 2019

Sunday, January 6, 2019

Mini sets for distance day, with Chris

warm up:

600 choice

(600/600)

drill set:

4×50 Golf on cruise+10 sec

2×100 (50 kick/50 drill)

8×25–2 each stroke

odds drill, evens swim

2×100 (50 kick/50 drill)

4×50 Golf on cruise+10 sec

Better your scores from the first round

(1000/1600)

main set:

Part 1:

1×100 (25 fly–rest 5 sec–50 swim–25 sprint)

1×200 (25 fly–rest 5 sec–150 swim–25 sprint)

1×300 (25 fly–rest 5 sec–250 swim–25 sprint)

1×400  (25 fly–rest 5 sec–350 swim–25 sprint)

Take 30 sec rest between each one.  Each swim starts with a spike of effort, a middle portion to regain form, and a fast last length.  If Fly isn’t your thing, do a freestyle sprint.

Part 2:

5×200 “Backwards Descend”

#1 on cruise+20 sec

#2 on cruise+15 sec

#3 on cruise+10 sec

#4 on cruise+5 sec

#5 on cruise

Maintain the same speed/pace on each one, even with the decreasing interval.

Part 3:

1×1000 even pace

(it is distance day after all)

(3000/4600)

last set:

6×100 (25 kick/50 drill/25 swim)

odds free, evens non free

(600/5200)