Wednesday, November 10, 2021

What’s your most efficient way to train for distance races, with Chris and Kate

warm up:

600 choice


drill set:


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

evens: 50 kick/50 swim max DPS

4×50 on cruise+10 sec (25 breathing to the right/25 breathing to the left)

Focus on left side/right side stroke balance throughout the drill set


main set:

4×400, with 1 minute rest between each. Get your total swim time on each one.

#1. straight

#2. Broken at the 200 with 15 sec rest

#3. Broken at the 100s with 10 sec rest

#4. Broken at the 50s with 5 sec rest

The idea is to even pace each 400, however it’s broken. When you’re finished, ask yourself which rest pattern made your swim more efficient and faster? Do you do better with a single monolithic swim (like an old school straight 400), the USRPT way (swims broken into small pieces with short rest), or something in between? This should inform how you train.

100 easy


last set:

8×50 with 10 sec rest

#1-3 kick, descend to fast

#4 easy choice

#5-7 kick, descend to fast

#8 easy choice

200 easy pull


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