A little bit of volume and changing of pace with Chris and Kate
warm up:
600 choice
(600/600)
drill set:
4×100 (25 kick/50 single arm drill/25 swim max DPS)
focus on extension and core rotation/engagement
4×50 (25 breathing to the left/25 breathing to the right)
4×25 swim build
(700/1300)
main set:
1×100 uptempo on cruise+10 sec
1×400, every 4th length uptempo
2×50 uptempo on cruise+10 sec
1×400, every 3rd length uptempo
4×25 uptempo on cruise+10 sec
1×400, even lengths uptempo
At this point, what is uptempo, and how do we do it? The simplest way is to clean up your body position while you swim, and work on your streamlines off the walls. Then think about picking up your stroke cadence just a little bit. Another way to do this is to hold your stroke cadence, but to extend your stroke length even a little bit. Check with your coach about extending out front or at the end of the stroke.
(1600/2900)
last set:
8×75 with 15 sec rest (50 kick build/25 easy swim)
(600/3500)
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