Workout for Thursday, December 12, 2019

Building 200s from the inside out, with Chris and Chris

Warm up:

600 choice

(600/600)

Drill set:

4×100 (25 kick/50 drill/25 swim), one each stroke

4×50 swim (25 best nonfree stroke/25 free)

2×100 Free (25 breathing to the left/25 breathing to the right/25 breathing every 3^rd stroke/25 breathing every 5^th stroke)

(800/1400)

Main set:

7×200 nonfree, with 30 sec rest after each one

#1  50 moderate—rest 10 sec—4×25 uptempo with 10 sec rest after each—50 moderate

#2  50 moderate—rest 10 sec—2×50 uptempo with 10 sec rest after each—50 moderate

#3  50 moderate—rest 10 sec—100 uptempo—rest 10 sec—50 moderate

Take an extra 30 sec rest and refocus

#4  25 moderate—rest 10 sec—3×50 uptempo with 10 sec rest after each—25 moderate

#5  25 moderate—rest 10 sec—2×75 uptempo with 10 sec rest after each—25 moderate

#6  25 moderate—rest 10 sec—1×150 uptempo—rest 10 sec—25 moderate

Take an extra 30 sec rest and refocus

#7  200 good effort, no breaks.  Focus on strong and steady pacing.

Everyone is strong on the first and last 50 of a 200 race, but they tend to slack off in the middle.  The best racers, though, really work on the middle 100.  This set brings the focus to the heart of that race, pushing the pace in the middle.  This set also works as a freestyle set.

100 easy

(1500/2900)

Last set:

2 rounds of:

1×25 fast

1×50 easy

2×25 fast

1×50 easy

3×25 fast

1×50 easy

4×25 fast

1×50 easy

10 sec rest after everything. In Round 1, the 25s are fast kick.  In Round 2, the 25s are your best nonfreestyle stroke.

1×300 easy pull, every 3^rd length nonfree

(1200/4100)