Workout for Wednesday, March 7, 2018

Wednesday, March 07, 2018

Working from descending to even pacing, with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300, every 3rd length kick

4×50 drill

Odds:  single arm drill

Evens:  rhythm drill

Focus on left side/right side stroke balance and symmetry

4×25 swim, build to fast

(600/1200)

 

Main set:

4×100 free on cruise+15 sec, descend 1-4

Target a very big descend from the first to the last one here

4×200 on cruise+10 sec, descend 1-4

Flatten out your descent step size on this set.  We’ve easing into a long even paced swim

1×1000 even pace

Everyone knows how to go out too fast on a long swim, and we constantly harp on negative splitting and strong second halves.  This set targets the ultimate goal—an even paced swim at a strong level from start to finish.  Ideally, you can find a stroke rhythm—breathing, stoke cadence and speed, that repeats itself on every length.  You may take breaks between elements of the set if desired.

(2200/3400)

 

Last set:

1×100 easy

4×100 (25 kick/50 drill/25 swim max DPS)

(500/3900)

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