Spicing up the Mile, with Chris
warm up:
600 choice
(600/600)
drill set:
4×150
#1 50 breathing to the right/50 breathing to the left/50 breathing every 3rd stroke
#2 50 kick/50 swim/50 kick
#3 50 single arm drill/50 swim/50 single arm drill
#4 50 swim breathing 2 strokes left-2 strokes right/50 kick/50 swim breathing 2 strokes left-2 strokes right
(600/1200)
main set:
2xbroken 1650
#1 1650:
11 lengths–rest 10 sec, moderate pace
10 lengths–rest 10 sec, moderate pace
9 lengths–rest 10 sec, moderate pace
8 lengths–rest 10 sec, moderate pace
7 lengths–rest 10sec, moderate pace
6 lengths–rest 10 sec, build to uptempo pace
5 lengths–rest 10 sec, build to uptempo pace
4 lengths–rest 10 sec, uptempo pace
3 lengths–rest 10 sec, uptempo pace
2 lengths–rest 10 sec, uptempo pace
1 length uptempo
100 easy
#2 1650:
Straight through, rotating leaders. Each person leads a 200, and then they lead a 150, then a 100, and then the lane cycles through 50s until finished.
100 easy
(3500/4700)
last set:
1×300 kick, every 3rd length nonfree
(300/5000)
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