Workout for Sunday, April 21, 2019

Picking your spots on distance races with Chris

warm up:

600 choice

(600/600)

drill set:

4×100

odds:  50 kick/50 single arm drill

evens:  50 rhythm drill/50 swim max DPS

focus on core engagement and rotation

8×25, build to strong uptempo pace

10×50 swim on cruise+10 sec

odds:  max DPS

evens:  uptempo pace

(1100/1700)

main set:

5×500, with a Masters minute between each

#1. uptempo on the first 100, moderate on the rest

#2. uptempo on the second 100, moderate on the rest

#3. uptempo in the third 100, moderate on the rest

#4. uptempo on the fourth 100, moderate on the rest

#5. uptempo on the last 100, moderate on the rest

This set is designed to highlight the ability to changes speeds during a longer open water race, several of which are coming up.  While longer distances usually mean moderate pace, there are moments when the ability to accelerate is quite useful.  This set helps you pick those moments.

100 easy.  Double arm backstroke is suggested.

(2600/4300)

last set:

10×50 with 15 sec rest.

Pull with the bottom arm first off each wall, and take 3 arm strokes before taking your first breath.

(500/4800)

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