Breaking up the miles with Chris
warm up:
600 choice
(600/600)
drill set:
6×75
odds: 50 kick/25 swim
evens 50 single arm or rhythm drill/25 swim
6×50
odds: 25 breathing to the left side/25 breathing to the right side
evens: breathe every 3rd stroke
6×25 build to uptempo pace (70-75% effort)
The focus is on stroke balance and rhythm
(900/1500)
Main set:
2 Broken 1650s
#1. 11×150
odds on cruise, uptempo pace
evens on cruise+15 sec, moderate pace
#2. 3 rounds of:
1×50 fast (80% effort or better)
rest 10 sec
1×500 maximum distance per stroke
while you don’t have to push hard on the 500s, focus on keeping your stroke technique clean and sharp.
(3300/4800)
last set:
1×300 easy (25 kick/25 free/25 non free)
(300/5100)
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