Wednesday, October 6, 2021

Shifting gear (literally), with Chris and Kate

warm up:

600 choice

(600/600)

drill set:

4×100

odds: 50 kick/50 single arm drill

evens: 50 kick/50 2-stroke rhythm drill

4×25 swim

odds: breathe to the left side

evens: breathe to the right side

4×25 swim, build

(600/1200)

main set:

4×400, with 1 minute rest between each one.

Same level of effort on each one, but change your gear configuration for each–fins, pull buoy, paddles, or nothing. The idea is to discover where some of your weaknesses are. Changes in your swim times and/or your stroke counts will give a good indication.

(1600/2800)

last set:

4×75, ascending by 25s on each one.

This is a controlled warm down set. Go right into it after finishing your main set.

6×50

#1-4 kick, descend 1-4

#5-6 easy swim

(600/3400)

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