Wednesday, June 5, 2019
Pushing cruise pacing for longer swims with Chris, Misa and Griff
Warm up:
600 choice
(600/600)
Drill set:
4×150
Odds: 75 kick/50 single arm drill/25 swim
Evens: 25 kick/50 rhythm drill/75 swim
(600/1200)
Main set:
1×400 moderate pace
Rest 1 minute
4×100 on cruise+5 sec, descend 1-4
And then right into:
1×400 at the pace of your last 100
Rest 1 minute
8×50
Odds on cruise+5 sec
Evens on cruise
Maintain stroke tempo, and then right into:
1×400, best of the three
(2000/3200)
Last set:
4×50, ascend 1-4
#1 on cruise
#2 on cruise+5 sec
#3 on cruise+10 sec
#4 on cruise+15 sec
Target 2-3 sec rest on each one, and go right into these after the last 400
4×150, easy pace
Odds: 75 kick/50 single arm drill/25 swim
Evens: 25 kick/50 rhythm drill/75 swim
(800/4000)