Workout for Monday 12/12/16

Pressing the Aerobic Threshold, with Chris, Ryan and Tina

Warm up:

600 choice

(600/600)

 

Drill set:

1×200 freestyle, maximum distance per stroke

4×50, odds kick, evens single arm drill, focusing on left side/right side balance

1×200 freestyle, breathing every 3rd stroke on the odd lengths, and every 5th stroke on the even ones.  Keep your rhythm and left/right balance.

4×50, odds kick, evens freestyle swim with a dolphin kick, focusing on front end extension and early vertical forearm.

1×200 freestyle, building every 50.

(1000/1600)

 

Main set:

1×200 free on cruise-5 sec

5×50 on cruise+5 sec

1×200 free on cruise-5 sec

4×50 on cruise+5 sec

1×200 free on cruise-5 sec

3×50 on cruise+5 sec

1×200 free on cruise-5 sec

2×50 on cruise+5 sec

1×200 free on cruise-5 sec

1×50 on cruise+5 sec

The focus on this set is holding it together on the 200s.  There are modest interval recovery 50s in between the 200s.  Think of those as “very” active recovery–you will need to keep up some level of tempo, without slacking off entirely.  Swim to your interval on the whole set.  If you kill it on the 200s, the 50s will eventually kill you back.

(1750/3350)

 

Last set:

8×50 choice, recovery

(400/3750)

 

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