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Tuesday August 16
Pace work. Chris and Griff coaching
Warm up
  1. Swimmer's choice

    600m
Drill
  1. 1x200 swim, max DPS
    1x200 swim, odd lengths nonfree
    1x200 swim, odd lengths kick
    1x200 swim nonfree, odd lengths kick
    (800/1400)
Main
  1. Part 1: 800 m free pace set
    4x100 free on cruise+15 sec
    Swim at your 800 pace (hint—that’s probably right about what your cruise interval is. Maybe a little bit faster)
    1x400 at your 800 pace
    1x50 easy

    Part 2: 400 m free pace set
    4x100 free on cruise+20 sec
    Swim at your 400 pace. This should be something like 2-5 seconds faster per 100 than your 800 pace
    1x200 at your 400 pace
    1x50 easy
    Note—swimmers may choose to do either or both of parts 3a or 3b.

    Part 3a: 200 m nonfree pace set
    4x50 nonfree on cruise+20 sec
    Swim at your 200 nonfree pace. If you are doing IM, do one 50 of each stroke, and match the level of effort on each to your 200 IM pace.
    2x100 nonfree on cruise+40 sec
    If doing IM, you can do either 2x100 IM, or 50 fly/50 back on the first 100 and 50 breast/50 free on the second one.
    1x50 easy

    Part 3b: 200 m free pace set:
    4x50 on cruise+20 sec
    Swim at your 200 free pace
    1x100 free at you r 200 pace
    1x50 easy
    (1850, 1950 or 2300/3250, 3350 or 3700)
Last set
  1. 4x50 free on cruise+10 sec, ascend 1-4 1x100 easy (300/3550, 3650 or 4000)