Workout for Wednesday, June 26, 2019

Great minds think alike when it comes to aerobic distance conditioning, with Chris, Misa and Griff

warm up:

600 choice


drill set:

4×100 (25 kick/50 drill/25 swim)

odds:  drill is single arm drill

evens:  drill is rhythm drill

4×75 swim (25 breathing to the left/25 breathing to the right/25 breathing every 3rd stroke)

4×25 swim build

The focus of the drill set today is left side/right side stroke balance


main set:

This month’s Swimmer magazine arrived as I was sitting down to write this set.  There was a short article by my friend Jeff Commings, a writer and elite Masters Swimmer.  The aerobic distance set that he described was almost an exact match for what I was thinking.  A few minor tweaks to allow for our limited time slot, and Voila’!  Here we go!  Thanks Jeff.

1×400, moderate pace

6×50 swim on cruise+10 sec

descend by pairs.  #1-2 are moderate, #3-4 a little faster, and #5-6 at the pace of the next 400.

1×400, at the pace of the last two 50s. Extra credit for negative splitting them.

3×100 on cruise+15 sec, descend 1-3 to the pace of the last 400

1×400, best effort of the set.


last set:

1×100 easy

4×75 (25 backstroke/25 double arm backstroke/25 choice)



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