Hodge-Podge day. Chris and Griff coaching.
Warm up
Swimmer's choice
600m
Drill
- 1x300 swim, every 3rd length nonfree
2x200, every 3rd length kick
#1 free
#2 nonfree
1x100 swim build
(800/1400)
Main
- We have some guest swimmers today, and we’ve been asked to give some representative sets. Hence, the main set today covers four different things.
Part 1—low intensity distance free
1x800, every 4th length at an uptempo pace
I encourage you to forego the fins and pulling gear on this one. The emphasis is in balance in the water, using your core muscles to keep your hips up and your legs in alignment. Think of the kick on this part as a stabilizing force and a driver of the stroke rhythm and tempo.
Part 2—stroke work
6x100 on cruise+30 sec, descend 1-3, 4-6
This is for a bit of sustained stroke work, building up a pace.
Part 3—aerobic threshold freestyle
8x50 free on cruise
Solid pace on a pretty tight interval. And it’s later in the set, so there may be some fatigue to deal with.
Part 4—leg work with a little intensity
4x50 kick on cruise+30 sec
Odds moderate
Evens fast.
(2000/3400)
Last set
- 6x50 on cruise+20 sec
Descend 1-3 to fast, and ascend 4-6 from fast back down to easy
100 easy
(400/3800)