Workout for Wednesday, January 10, 2018

Wednesday, January 10, 2018
Back to the future with a backwards descend set, with Chris, Ryan and Tina
warm up:
600 choice
(600/600)
drill set:
1×300 swim, every 3rd length kick
2×100 (25 kick/50 drill/25 swim)
#1  drill is single arm drill
#2  drill is rhythm drill
The focus is on left/right stroke balance and symmetry
4×25 swim, build to fast
(600/1200)
main set:
5×400, maintaining the same pace on all of them
#1 on cruise+40 sec
#2 on cruise+30 sec
#3 on cruise+20 sec
#4 on cruise+10 sec
#5 on cruise
On a conventional Descend Set, the interval remains the same, and the swimmer goes faster on the repeats.  However, this is a Backwards Descend Set.  On a set like this, the swimmer holds the same pace, but the interval decreases.  This set will become noticeably harder as it progresses. So it also emphasizes pacing.  In order to make the intervals, swimmers will need to hold cruise pace or better, but a level of moderation is required at the start, so you can make it through to the end.
(2000/3200)
last set:
50 easy
10×75
odds:  50 drill/25 swim max DPS
evens:  working streamlines off the walls
(800/4000)
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