Workout for Wednesday, January 24, 2018

Wednesday, January 24, 2018
A bit of race pace training for distance work, with Chris, Ryan and Tina
warm up:
600 choice
(600/600)
drill set:
300 swim, every 3rd length kick
4×75 (50 drill/25 swim)
odds:  drill is single arm drill
evens:  drill is rhythm drill
4×25
odds:  breathe to the right side
evens:  breathe to the left
The focus of the drill set is left side/right side stroke balance
(700/1300)
main set:
1×500 max distance per stroke
find your stroke length, your rhythm and breathing pattern
20×50 on cruise+5 sec (or cruise, if you’re feeling frisky)
Hold 5 or more seconds under your interval
1×500, faster than the first one
This is a spin on Ultra Short Race Pace Training–the idea is to supply just enough rest to swim at a higher level of intensity.
(2000/3300)
last set:
4×150 (50 kick/50 single arm or rhythm drill/50 swim)
(600/3900)
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