Wednesday, February 24, 2021

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)

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