Workout for Sunday, November 12, 2017

Sunday, November 12, 2017
Spike and Settle distance with Chris
warm up
600 choice
(600/600)
drill set:
1×300 swim, every 3rd length kick
4×75 (25 kick/50 drill)
Drills are either single arm or rhythm drill.  Focus on left side/right side balance and stroke symmetry.
4×50 (25 swim/25 pitch drill)
Use these to dial in your head to toe balance
4×25 swim, build
(900/1500)
main set:
1×200 moderate–rest 10 sec–1×500 moderate
1×150 faster pace–rest 10 sec–1×500 moderate
1×100 even faster pace–rest 10 sec–1×500 moderate
1×50 fastest pace–rest 10 sec–1×500 moderate
1 minute rest between rounds.
The focus of this set is to initiate the round with a spike in effort–much like the start of an open water race.  Then, after a short break, settle into a steady pace 500.  Recover your pace and rhythm after a hard effort.  As the set progresses, the spike gets shorter and more intense.
(2500/4000)
last set:
100 easy
4 rounds of:
1×50 kick
1×50 drill
1×25 swim, perfect technique
1×25 swim, start with perfect technique and build to fast
1×50 easy
Choice of strokes
(900/4900)
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