Workout for Monday, February 20, 2017

Monday, February 20, 2017

Saw Tooth Threshold work with Chris, Ryan and Tina

Warm up:

600 choice

(600/600)

 

Drill set: 

1×300 swim, every 3rd length kick

4×50 drill (choice of single arm drill or rhythm drill)

Focus on left side/right side stroke balance on both drills

4×25 swim build

(600/1200)

  

Main set:

4×200

Odds on cruise+5 sec

Evens on cruise-5 sec

4×150

Odds on cruise+5 sec

Evens on cruise-5 sec

4×100

Odds on cruise+5 sec

Evens on cruise-5 sec

4×50

Odds on cruise+5 sec

Evens on cruise-5 sec

 

This is a good set for the science of managing pace throughout a set or a race.  The best way to get through this set is to begin by maintaining a steady pace on the first half of the set, and then shifting over to swimming to the interval on the latter half.  This is a sneaky set—the toughest part of it will be the 4×50 at the end.

(2000/3200)

  

Last set: 

100 easy

4×50 on cruise+10 sec, ascend 1-4

200 kick

(500/3700)

 

 

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