Wednesday, February 17, 2021

A 1650 in pieces, with Chris and Kate

warm up:

300 swim, every 3rd length nonfree

(300/300)

Main set (don’t worry–you work into it)

11×150

#1 on cruise+30 sec

#2 on cruise+20 sec

#3 on cruise+10 sec

use #1-3 to find your stroke length and breathing rhythm

#4-5-6 on cruise+5 sec, descend

#7 uptempo

30 sec extra rest

#8-9-10 on cruise+10 sec, meet or beat your times from #4-6

#11 uptempo, faster than #7

This is a nice way to train for a 1650. Also, as an added bonus, swimming this set before February 28 and keeping an eye on how long it takes you to do it entitles you to enter this in the Miracle Mile Postal Swim, which benefits cancer research. Check http://www.pacificmasters.org for details on how to register.

(1650/1950)

last set:

100 easy

4×75 (25 kick/25 drill/25 swim), choice of strokes, 15 sec rest

4×75 kick (25 build/25 fast/25 easy), choice of strokes, 15 sec rest

150 cool down

(850/2800)

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