Building pace with Chris
warm up:
600 choice
(600/600)
drill set:
1×300 swim, every 3rd length kick
1×200 (50 single arm drill/50 swim/50 rhythm drill/50 swim)
4×25 swim build to uptempo
(600/1200)
main set:
1×800 moderate pace
8×50 on cruise+5 sec. Hold cruise pace
1×600 at the pace of the cruise+5 second 50s
8×50 on cruise+10 sec. Hold cruise-1 sec pace
1×400 at the pace of the cruise+10 sec 50s
8×50 on cruise+15 sec. Hold cruise-2 sec pace
1×200 at the pace of the cruise+15 sec 50s
This set bumps the pace up for each successive step through the increasingly faster 50s. You get extra rest to support the picked up pace. Take a Masters Minute around the big swims.
(3200/4400)
last set:
8×75 (25 backstroke/25 kick/25 easy swim)
(600/5000)
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