Wednesday, January 19, 2022

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)

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