Wednesday, October 20, 2021

Applying a template to 800s, with Chris and Kate

warm up:

600 choice

(600/600)

drill set:

4×100

odds: 50 single arm drill/50 2-stroke rhythm drill

evens: 50 kick/50 swim max DPS

4×50 swim Golf on cruise+10 sec

(600/1200)

main set:

2×800

#1 broken 400-rest 10 sec-200-rest 10 sec-100-rest 10 sec-50-rest 10 sec-50

Pick up your pace on each successive step

#2. 800 straight, but follow the pacing template from #1

The focus of this set is on keeping your foot on the gas pedal during the 3rd and 4th quarters of this swim.

100 easy

(1700/2900)

last set:

8×75

odds: 50 kick build, 25 easy swim

evens: 50 swim build/25 easy kick

100 easy

(700/3600)

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