Wednesday, December 15, 2021

Negative splitting your negative splits, with Chris and Kate

warm up:

600 choice

(600/600)

drill set:

1×300 swim, every 3rd length nonfree

4×50 kick, build

4×25 swimming with your hands in a fist

focus on forearm catch and high elbows throughout the pull

4×50 on cruise+10 sec, descend 1-4

(800/1400)

main set:

4×400, with 1 minute rest between each

#1 broken 200-rest 10 sec-200. 2nd 200 faster than first

#2 straight with no break, second 200 faster than the first

#3 broken 100-rest 10 sec-100-rest 10 sec-100-rest 10 sec-100

#4 straight with no breaks, each successive 100 slightly quicker than the previous one.

100 easy

(1700/3100)

last set:

twice through:

4×50 kick, descend 1-4 to fast

100 easy

(600/3700)

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