Working on holding the pace, with Chris
warm up:
600 choice
(600/600)
drill set:
4×150 (50 swim/50 kick/50 drill)
odds: drill is single arm drill
evens: drill is rhythm drill
focus on balanced stroke and rotation
4×50 swim Golf on cruise+10 sec
4×25 swim with uptempo overkick
(900/1500)
main set:
5×100 free
#1 on cruise
#2 on cruise+5 sec
#3 on cruise+10 sec
#4 on cruise+15 sec
#5 on cruise+20 sec
maintain pace throughout all 5
4×200 free
#1 on cruise+5 sec
#2 on cruise+10 sec
#3 on cruise+15 sec
#4 on cruise+20 sec
maintain pace throughout all 4
3×300 free
#1 on cruise+10 sec
#2 on cruise+15 sec
#3 on cruise+20 sec
maintain pace throughout all 3. You may have to start thinking about even pacing each swim.
2×400 free
#1 on cruise+15 sec
#2 on cruise+20 sec
Same pace on both
1×500 on cruise+20 sec
even pace throughout.
(3500/5000)
last set:
4×100 (25 easy free/25 easy backstroke/25 easy free/25 double arm backstroke)
(400/5400)
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