Now on Sprockets is when we manage our pace deep into a set. I’m your host, Dieter, with Chris and Kate
warm up:
600 choice
(600/600)
drill set:
4×75
odds: 50 kick/25 swim
evens: 50 Rhythm drill with hands in a fist/25 swim. Focus on core engagement and forearm catch
4×50 swim, build
(500/1100)
main set:
4×100 on cruise+10 sec
3×200 on cruise+15 sec
1×800
Hold the same pace from the start to the finish. If you do this right, you’ll feel it all day.
(1800/2900)
last set:
4×100
odds: 50 double arm backstroke/50 swim choice
evens: 50 backstroke/50 swim choice
1×300 kick
(700/3600)
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