Wednesday, May 18, 2022

Determining today’s cruise interval empirically, with Chris, Misa and Kate

warm up:

600 choice


drill set:

4×100 free

odds: 50 kick/50 swim

evens: 50 single arm drill/50 swim


main set:

Do one part without any pulling gear or fins. You’re free to use any gear you want on the other part.

1×1000, get your time

Take a minute to do some math. Take your total time and divide it by 10. If necessary, round the result up to the next time that ends in 0 or 5. That will be your cruise interval for the day.

10×100 on that cruise interval

break for an extra 15 seconds every 3rd one if needed. The sneaky secret part of this set is that if you use gear on the straight 1000, your empirically determined cruise interval will be faster than expected. If you think about it, if you do the 1000 without gear, your 10x100s will be on an easier interval.


last set:

200 easy


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