Wednesday, September 8, 2021

Setting a pace and holding it, with Chris and Kate

warm up:

600 choice


drill set:


odds: 50 kick/25 swim

evens: 50 rhythm drill/25 swim


main set:

1×600 on cruise+15 sec, steady pace

5×100 on cruise, hold same pace on all, and right into:

1×400, holding pace from the 100s or better.

Use the 600 to stretch out your stroke and set your rhythm. Set and hold a pace on the 5x100s, and then straight into the 400 (without a break), holding your 100 pace or better.


last set:

1×100 easy

8×50 kick

odds: steady pace

evens: build to fast

1×100 easy


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