Going slower to go faster, with Chris and Kate
warm up:
600 choice
(600/600)
drill set:
4×75 (50 drill/25 swim)
odds: drill is single arm drill
evens: drill is rhythm drill
6×50 swim on cruise+10 sec, descend 1-3, 4-6
(600/1200)
main set:
4×100 on cruise, hold steady pace
1×400 at that pace or better
1-2 minutes rest
8×50 on cruise, hold steady pace
1×400 at that pace or better
The object of this set is to relax into the 400s–get a sense of the difference of what happens to your stroke and its efficiency as you change from a tight interval to a more relaxed pace. Can you clean up your stroke and actually hold a faster pace with less effort?
100 easy
(1700/2900)
last set:
6×50 kick, descend 1-3, 4-6
200 swim or pull
Breathing pattern is 50 breathing to the left, 50 breathing to the right, 50 breathing every 3rd stroke, 50 breathing every 5th stroke.
(500/3400)
Leave a Reply