Breaking a broken 1500, with Chris and Kate
warm up:
600 choice
(600/600)
drill set:
3×200 (50 swim/50 kick/50 drill/50 swim)
The first 50 in each is 25 breathe left side/25 breathe right side
The last 50 in each is breathe 2 strokes left side/2 strokes right side
Drill on #1 is single arm drill
Drill on #2 is 2-stroke rhythm drill
Drill on #3 is swimming with hands in a fist
(600/1200)
main set
This is a broken 1500. It works best for a meters pool, but it can be done in a SCY pool
1x broken 600 (150-rest 5 sec-150-rest 5 sec-150, rest 5 sec-150)
1 minute rest
1x broken 450 (150-rest 10 sec-150-rest 10 sec-150). Faster pace than 600.
1 minute rest
1x broken 300 (150-rest 15 sec-150). Faster pace than 450
1 minute rest
1×150, best pace of set
(1500/2700)
last set:
4×50 ascend 1-4
#1 on cruise
#2 on cruise+5 sec
#3 on cruise+10 sec
#4 on cruise+15 sec
Go right into these after completing the main set. Target 2-3 sec rest on each.
1×300 swim, every 3rd length kick. Bilateral breathing.
(500/3200)
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