Wednesday, July 21, 2021

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


drill set:


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


main set:

4×100 on cruise+10 sec

3×200 on cruise+15 sec


Hold the same pace from the start to the finish. If you do this right, you’ll feel it all day.


last set:


odds: 50 double arm backstroke/50 swim choice

evens: 50 backstroke/50 swim choice

1×300 kick


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