Workout for Sunday, March 3, 2019

Working on holding it together late in the distance race with Chris

warm up:

600 choice


drill set:


odds:  50 kick/50 swim

evens:  25 scull/50 drill/25 swim

drill choices:  single arm, rhythm, and 6 count drill

8×50 on cruise


main set:

part 1:

Accelerate to the end.

1×400–rest 10 sec

1×300–rest 20 sec

1×200–rest 30 sec


50 easy

increase speed as the distances decrease and the rest increases

part 2:

5×200 “backwards descend”

#1 on cruise+20 sec

#2 on cruise+15 sec

#3 on cruise+10 sec

#4 on cruise+5 sec

#5 on cruise

Hold the same pace on all five 200s

50 easy

Part 3:

“Spike and Coast”

4 rounds of:

1×50 fast (80% effort)–rest 10 sec

1×200 maintaining a fast pace with as little effort as possible

The focus on these is to use the 200 to not only recover, but to hold pace as well.  This we do by bringing our attention to the details of efficiency–body position, streamlines, balanced stroke.


last set:

4×100 (25 swim/25 kick/25 drill/25 swim)


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