Wednesday, July 28, 2021

What is your best training methodology for distance work? With Chris and Kate

warm up:

600 choice

(600/600)

drill set:

8×75

odds: 25 kick/50 really nasty single arm drill.

Do single arm drill, but breathe to the side of the arm you’re not using. Breathe every stroke. Also, take that arm you’re not using, and reach it across your chest and grab your lat on the side of the arm that you are using. If you want to go ultra nasty, do this drill with your hands in a fist. The purpose here is to work on core engagement/rotation and stroke balance. Take note of anything that seems to sink you, or push you off to one side. If you find something like that going on, what do you need to do to fix it?

evens: swim, 25 breathing to the right/25 breathing to the left/25 breathing every third stroke

(600/1200)

main set:

4×400, with 1 minute or so between each.

#1 swim it straight and get your time

#2 broken 200-rest 20 sec-200. Get your time, adjusted for the rest

#3 broken 100-rest 10 sec-100-rest 10 sec-100-rest 10 sec-100. Get your time, adjusted for the rest

#4 broken 50-rest 5 sec-50-rest 5 sec-50-rest 5 sec-50-rest 5 sec-50-rest 5 sec-50-rest 5 sec-50-rest 5 sec-50

Get your time, adjusted for the rest.

Try to hold the same pace throughout the set. Then figure out which was the easiest way for you to hold pace. Did you do better with a long monolithic swim, or did you find the USRPT form of 8×50 with short rest easier?

(1600/2800)

last set:

100 easy

4×75 kick (25 easy/25 build/25 fast)

100 easy

(500/3300)

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