Wednesday, September 15, 2021

Quarters and supercruise, with Chris and Kate

warm up:

600 choice

(600/600)

drill set:

4×125 (50 kick/50 drill/25 swim)

odds: drill is single arm drill

evens: drill is rhythm drill

(500/1100)

main set

1×1000, broken for 15-20 sec at the 250s

#1 250 is moderate

#2 250 is uptempo

#3 250 is push the pace

#4 250 is how fast can you go while minimizing effort? The trick here is to emphasize efficiency over powering through the stroke. I call this supercruising. A great metric here is to count your strokes at some point on each 250. Is it holding constant, decreasing or increasing? Ideally, not the last.

100 easy

1×800, broken for 15-20 sec at the 200s

#1 200 is moderate

#2 200 is uptempo

#3 200 is push the pace

#4 200 is how fast can you go while minimizing effort? The trick here is to emphasize efficiency over powering through the stroke. Again, this is supercruising. Count your strokes at some point on each 200.

100 easy

(2000/3100)

last set:

8×75

odds: 50 kick build/25 easy choice

evens: 25 kick fast/50 easy choice

(600/3700)

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