Pace work. Chris and Griff coaching
Warm up
Swimmer's choice
600m
Drill
- 1x300 swim, every 3rd length nonfree
1x200 (50 kick/50 swim/50 kick/50 swim)
Choice of strokes
1x100 build by 25s
Choice of strokes
4x50 on cruise+15 sec
Odds: free
Evens: nonfree
(800/1400)
Main
- 2x400 on cruise+30 sec
Swim at your 1500 m race pace. Your target time should be at or just und er your cruise pace for the 400.
4x50 on cruise+30 sec
Swim at your 200 m race pace. These can be free, nonfree, or in IM order.
2x200 on cruise+30 sec
Swim at your 800 m race pace. Your target pace should be about 2-3 seconds per 100 faster than the pace on your 2x400s above.
4x50 on cruise+30 sec
Swim at your 200 m race pace. These can be free, nonfree, or in IM order.
2x100 on cruise+30 sec
Swim at your 400 m race pace. These can be free, nonfree or IM. If doing free, your target pace is about 2-3 seconds p er 100 faster than the 2x200s you did above.
4x50 on cruise+30 sec
Swim at your 200 m race pace. These can be free, nonfree, or in IM order.
(2000/3400)
Last set
- 100 easy
5x50 with 20 sec rest
Odds: 25 underwater/25 easy swim
Evens: moderate, choice of strokes
(350/3750)