Threshold day. Chris and Laura coaching
Warm up
600 choice
(600/600)
Drill
- 4x125
Odds: 25 swim/25 gallop drill/25 swim/25 gallop/25 swim
Evens: 25 swim/25 kick/25 swim/25 kick/25 swim
(500/1100)
Main
- 1x150 on cruise+10 sec
1x150 on cruise+5 sec
1x150 on cruise
1x150 on cruise-5 sec
Continue doing 150s until you miss the interval. At that time, break, rest for a minute and regroup your lane. Then pick up at the next interval down, your 150 cruise-15 seconds for example, and do 100s. Continue doing 100s while reducing the interval by 5 seconds each time. While the few 100s will be at a very easy interval (feel free to do something nonfree), they will catch up to you. When you reach the point where the interval is too fast to swim a 100, break, rest for a minute and regroup your lane again. When you start back up, pick up at the next interval down, as before when switching from 150s to 100s. This time, you'll be doing 50s, reducing your interval by 5 sec each time. Again, the first couple will be easy, but then the interval will catch up. When you get to the point where the interval is too fast for a 50, you're done with the set. The typical results for this set are making it through 4x150 and failing on the 5th one, making 8x100s and failing on the 9th one, and then making it through 7 or 8x50 before the interval catches you. That makes 2050 meters.
(2050/3150)
Last set
- 1x100 swim, ascending by 25s
1x75 kick
1x50 backstroke, easy
1x25 easy
(250/3400)