It’s all connected! Building pace with Chris and Kate
warm up:
600 choice
(600/600)
drill set:
4×150
odds: 50 kick/50 single arm drill/50 2-stroke rhythm drill
evens: swim–25 breathing to the left/25 breathe to the right/50 breathing every 3rd stroke/50 breathing 2 left-2 right
(600/1200)
main set:
2×400 on cruise+15-30 sec, descend 1-2
2×300 on cruise+15-30 sec, descend 1-2. #1 is at the pace of your 2nd 400
2×200 on cruise+15-30 sec, descend 1-2. #1 is at the pace of your 2nd 300
This is a long set, and the idea is to descend mildly, so that you can keep picking up your pace as you go through the set. Resting so that you can descend all the way through the set is more important than cramming in the yardage on a tight interval. Take more rest if you need to do so. The last 200 should be the fastest pace of the set. If you want to extend it to a pair of 100s to finish, knock yourself out.
(1800/3000)
last set:
1×100 easy
3×100
#1 50 swim/50 kick build
#2 25 swim, 50 kick build/25 swim
#3 50 kick build/50 swim
4×25 on cruise+15 sec (12.5 fast/12.5 easy)
1×100 easy
(600/3600)
Leave a Reply