Max meters aerobic with fast kicking. Chris coaching
Warm up
Swimmer's choice
600m
Drill
- 1x300 swim, every 3rd length nonfree
1x200 (50 swim/50 kick/50 swim/50 kick), choice of strokes
1x100 swim build, choice of strokes
(600/1200)
Main
- Part 1: aerobic distance
4x400 "backwards descend"
#1 on cruise+30 sec
#2 on cruise+15 sec
#3 on cruise
#4 on cruise-15 sec
In a regular descend set, the interval remains the same, and the speed increases. In a backwards descend set, the interval decreases, but the speed should remain the same. Use the same gear configuration on all 4 swims-i.e., if you're pulling, pull all 4.
Part 2: fast kicking
1x 100 kick, moderate pace with 10 sec rest
2x75 kick with 20 sec rest
#1 moderate
#2 uptempo
3x50 kick with 30 sec rest
#1 moderate
#2 uptempo
#3 fast
4x25 kick with 40 sec rest
All fast.
100 easy swim to warm down the legs a bit.
Part 3: And some stroke work to finish it off
4x100 nonfree on cruise+30 sec, descend 1-4
4x75 nonfree on cruise+25 sec, descend 1-4
4x50 nonfree on cruise+20 sec, descend 1-4
4x25 nonfree on cruise+15 sec, descend 1-4
You may change strokes between groups, but hold the same stroke within each group of 4. If desired, you may break between groups.
(3200/4400)
kick/swim
- 1x200 easy
(200/4600)