Great minds think alike when it comes to aerobic distance conditioning, with Chris, Misa and Griff
warm up:
600 choice
(600/600)
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
(800/1400)
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.
(1800/3200)
last set:
1×100 easy
4×75 (25 backstroke/25 double arm backstroke/25 choice)
(400/3600)