Wednesday, November 24, 2021

Dividing and conquering a 1500, with Chris and Kate

warm up:

600 choice

(600/600)

drill set:

4×75

odds: 50 single arm drill/25 swim

evens: 50 rhythm drill/25 swim

4×50 kick

4×25 swim build

(600/1200)

main set:

1×1500, broken into 10×150 with 10 sec rest between each

#1, 2, 3, 4 at a moderate and steady pace

#5, 6, 7 as 100 moderate/50 uptempo

#8, 9 as 50 moderate/100 uptempo

#10 as 150 uptempo

Get your total time and subtract 90 sec for your swim time

100 easy

(1600/2800)

last set:

1×600, every 3rd length kick, every 4th length kick

(that means the 12th and 24th lengths are nonfree kick)

100 easy

(700/3500)

Leave a Reply

%d bloggers like this: