Set for Wednesday, May 31, 2017

Wednesday, May 31, 2017

Hello Open Water Sets! with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×75 (25 kick/50 drill)

4×75 (25 kick/50 swim max DPS)

4×25 swim build

(700/1300)

 

Main set:

3 rounds of:

1×200 free (50 your normal breathing pattern/50 something different)

1×400

Round 1:  the 400 is build by 100s.

Round 2:  the 400 is a draft train with rotating leaders

Round 3:  the 400 is a split lane pursuit.  One (or more) swimmers start at least half a length ahead of the rest in the lane, who then work together with drafting to try to catch the rabbits.

 

The purpose of this set is two-fold.  The 200s will look familiar—we did something like that on Sunday.  Then, our focus was on balancing the symmetry in our strokes.  Here, it’s something different.  During an open water race, we are often forced to change our breathing pattern—either we’re staring right into the sun when we breathe, or we’re breathing into oncoming waves.  Worse, there may be someone right there, thrashing away right in our face.  Get used to alternate breathing patterns.  You’ll need them during open water events.  The 400s reintroduce drafting as a (hopefully) collective effort, a useful skill during open water races.

(1800/3100)

 

Last set:

4×50 easy backstroke on cruise+20 sec

1×200 easy

(500/3500)

 

 

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