Set for Wednesday, March 29, 2017

Wednesday, March 29, 2017

A broken 1500 short course meters swim, with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

3×200

#1 alternate 50 kick/50 swim max DPS

#2 alternate 50 single arm drill/50 swim max DPS

#3 alternate 50 rhythm drill/50 swim max DPS

Drill focus is on left side/right side stroke balance and core engagement

4×50 free on cruise+10 sec, descend 1-4

(800/1400)

 

Main set :

This is a broken 1500m swim (short course).  Please note that you will be starting from the opposite end of the pool (away from your gear) a few times, and the intervals are short enough that you won’t have an opportunity to swap gear on or off once you get started.  This is intentional.  Gear up all of the way, or none of the way.  No changing partway through the set.  No breaks in the set.

 

3×25 uptempo on cruise+5 sec

1×400 on cruise+15 sec, negative split

3×25 uptempo, faster than first round, on cruise+5 sec

1×400 on cruise+15 sec, each successive 100 a little faster than the one before it

3×25 uptempo, faster than second round, on cruise+5 sec

1×400 on cruise+15 sec, odd lengths max DPS, even lengths build

3×25 uptempo, fastest set of all the 25s, on cruise+25 sec

(1500/2900)

 

Last set:

1×100 easy swim

4×75 with 15 sec rest

#1 all kick

#2 50 kick/25 swim

#3 25 kick/50 swim

#4 all swim

 

This is a structured warm down.  The kicks are build each 25, while the swims are ascend (uptempo to easy) on each 25.

 

(400/3300)

 

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