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Sunday August 14
Max meters aerobic with fast kicking. Chris coaching
Warm up
  1. Swimmer's choice

    600m
Drill
  1. 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
  1. 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
  1. 1x200 easy
    (200/4600)