Sunday, April 17, 2022

Modeling an open water swim, with Chris and Kate

warm up:

4×100 (25 kick/50 drill/25 swim)

odds: drill is single arm drill

evens: drill is rhythm drill


main set:

3×600, with 1 minute rest between each one

#1. 100 fast–200 uptempo–300 moderate. 10 sec rest between each

accelerate away from the start and ease into a pace

#2. 600 straight swim, moderate pace

hold a steady pace through the middle of the race

#3. 300 moderate–200 uptempo–100 fast. 10 sec rest between each

around the final buoy and accelerate to the finish

100 easy


last set:

300 social kick


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