Workout for Sunday, May 5, 2019

Building pace with Chris

warm up:

600 choice


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


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.


last set:

8×75 (25 backstroke/25 kick/25 easy swim)



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