Picking up speed during the race, with Chris and Kate
warm up:
300 swim, every 3rd length nonfree
4×75
odds: 25 scull/50 drill
evens: 50 kick/25 swim
(600/600)
main set:
1×400 on cruise
1×300 on cruise+10 sec
1×200 on cruise+20 sec
1×100 fast
No breaks between swims. Increase speed as the distance decreases.
(1000/1600)
next set:
100 easy
6×100
odds: perfect free on cruise+10 sec
evens: nonfree on cruise+30 sec, descend 2-4-6
100 easy
6×50
odds: perfect nonfree on cruise+20 sec
evens: free on cruise+10 sec, descend 2-4-6
100 easy
(1200/2800)
last set:
400 swim or pull (25 breathe left side/25 breathe right side/50 breathe bilaterally, choice of patterns)
(400/3200)
Leave a Reply