Wednesday, October 27, 2021

Shortening the run up to a pace swim, with Chris and Kate

warm up:

600 choice

(600/600)

drill set:

2×75 (50 single arm drill/25 swim)

3×50 kick, descend 1-3

2×75 (50 2-stroke rhythm drill/25 swim)

6×25 swim, build

(600/1200)

main set:

4×50 on cruise+10 sec, descend 1-4

1×300 on cruise+20 sec, at pace of last 50

3×50 on cruise+10 sec, descend 1-3

1×300 on cruise+20 sec, at pace of last 50

2×50 on cruise+10 sec, descend 1-2

1×300 on cruise+10 sec, at pace of last 50

1×50 on cruise+10 sec

1×300 on cruise+20 sec, at pace of the 50

Note–all 300s should be at the same pace.

1×100 easy

(1800/3000)

last set:

3×50 kick, descend 1-3

50 easy choice

2×75 kick, build each one by 25

50 easy choice

(400/3400)

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