Wednesday, March 10, 2021

Assessing your cruise interval (part 2) with Chris and Kate

As we did last week, we’re going to do a set of swims on our cruise interval, swimming at our cruise pace. The goal is to get your cruise interval dialed in correctly. It becomes a powerful conditioning tool when that happens.

warm up:

300 swim, every 3rd length nonfree

4×50 (25 scull/25 kick)

4×25 build


main set:

6×200 on cruise

As a reminder, 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 200s on cruise, you should be getting 10-20 sec rest on each one, and you should be able to hold your pace for at least 1000 yards.

100 easy


last set:


odds 50 kick/25 swim

evens 50 single arm drill/25 swim

1×600 swim or pull, breathing 50 right side/50 left side/50 bilaterally


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