Wednesday, March 17, 2021

Assessing your Cruise Interval (part 3) with Chris and Kate

warm up:

300 swim, every 3rd length nonfree

4×50 (25 scull/25 kick)

4×25 swim build


main set:

This is the last one of these assessment sets. How are you with your cruise interval and cruise pace? We’ve done 400s, 200s, and now it’s time for 100s. This is the ultimate test. If you are swimming on your cruise interval, going at your cruise pace, you should be getting not less than 5 seconds nor more than 10 seconds rest per 100 on each one of these. While we’re not going past our aerobic threshold and burning up all of the glycogen reserves in our bodies, you will be tired. Cruise interval and cruise pace are great conditioning tools.

12×100 on cruise

100 easy


last sets:

8×75 with 15 seconds rest

odds–50 kick/25 swim

evens–50 single arm drill/25 swim

3×300 with 20 sec rest

#1. 25 breathing to the right/25 breathing to the left/25 breathing bilaterally

#2. 50 breathing to the right/50 breathing to the left/50 breathing bilaterally

#3. 100 breathing to the right/100 breathing to the left/100 breathing bilaterally

This is a great opportunity to work on stroke symmetry and balance.

100 easy


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