Wednesday, March 3, 2021

Assessing your cruise interval with Chris and Kate

warm up:

300 swim, every 3rd length nonfree

4×50 (25 scull/25 kick)

4×25 swim build


main set:

3-4×400 on cruise, hold the same pace on all of them

Your cruise pace is your “all day” pace. It approaches but does not go past your aerobic threshold. For example, if you swim a 1000 straight, your cruise pace should be right around your average pace per 100, give or take a couple of seconds. In terms of level of effort, cruise pace might be 60-70% effort. If you have your cruise interval dialed in correctly, you should be getting not less than 5 seconds and no more than 10 seconds of rest per 100 if you are swimming at your cruise pace. On a set of 400s on cruise, you should be getting 20-40 sec rest on each one, and you should be able to hold your pace for at least 1000 yards.

We will be revisiting this set in various forms over the next several weeks.

100 easy


last set:


odds 50 kick/25 swim, evens 50 single arm drill/25 swim


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