Wednesday, July 14, 2021

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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