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Thursday August 18
Aerobic recovery day. Chris and Annika coaching
Warm up
  1. Swimmer's choice

    600m
Drill
  1. 5x150
    Odds: 50 swim/50 drill/50 swim
    Evens: 25 swim/100 kick/25 swim
    Choice of strokes and drills
    (750/1350)
Main
  1. After hammering on you for 3 days in a row, today’s set is aimed at lower heart rates, more relaxed intervals and attention to stroke mechanics.
    1x400 swim or pull at a moderate pace
    Focus on hip rotation and body alignment. Pulling is great here, because if the stroke is not driven by hip rotation or if the hips are late rotating, the legs will fishtail side to side. That’s easy to notice, and folks can draw their attention to it.
    4x200 on cruise+60 sec
    Choice of freestyle (alternating 25 kick without a board/25 swim) or nonfree swim. Again, the idea is to focus on stroke mechanics, rather than mindlessly hammering the set at high intensity.
    1x400 at a moderate pace, as above.
    If you pulled that one, try swimming this one, and vice versa.
    4x100 nonfree on cruise+40 sec, descend 1-4
    (2000/3350)
Last set
  1. 4x25 kick with 15 sec rest between each. Descend 1-4 100 easy swim 4x50 kick with 20 sec rest between each. Descend 1-4 100 easy swim 4x25 kick with 15 sec rest between each. Descend 1-4 100 easy swim (700/4050)