Sunday, June 9, 2019
Holding pace through the distance, your choice of old school or new school, with Chris
warm up:
600 choice
(600/600)
drill set:
8×75
odds: 25 scull/50 kick
evens: swim, breathing 25 left side/25 right side/25 bilaterally
4×50 free
#1 on cruise+15 sec
#2 on cruise+10 sec
#3 on cruise+5 sec
#4 on cruise
(800/1400)
main set:
Option 1:
4×800
#1 on cruise
#2 on cruise+30 sec
#3 on cruise+60 sec
#4 on cruise+1:30
Option 2a:
8×100 on cruise+5 sec
4×200 on cruise+10 sec
2×400 on cruise+20 sec
1×800 on cruise+40 sec
Option 2b:
1×800 on cruise+40 sec
2×400 on cruise+20 sec
4×200 on cruise+10 sec
8×100 on cruise+5 sec
Maintain the same pace throughout whichever option you choose
(3200/4800)
last set:
4×75, choice of easy free/eacy back or double arm backstroke
(300/5100)