Max distance set with Coach Chris
Warm up
Swimmer's choice
(600/600)
Drill
- 1x400 swim, every 4th length backstroke
1x300 swim, every 3rd length breaststroke
1x200 swim, even lengths kick
1x100 swim IM
(1000/1600)
Main
- The twist on the set today is to start the big chunks with an elevated pulse rate. So we're going to hit you with a little bit of high intensity before the longer swims in this set. It is important to rest less than 15 second s after the fast effort prior to getting into the longer swims. The longer swims will then focus on restoring a lower pulse rate and rhythm after a fast start.
1x50 fast swim, choice of strokes
10-15 sec rest
1x1000 swim
no pulling gear on this one
1x50 fast kick, choice of strokes
10-15 sec rest
2x500 swim with 30 sec rest between the 500s
No pulling gear on the first 500. Pulling okay on the second one.
1x50 hypoxic swim (breathe every 7th or 9th stroke)
10-15 sec rest
5x200 on a descending interval, maintaining same pace
#1 on cruise+20 sec
#2 on cruise+15 sec
#3 on cruise+10 sec
#4 on cruise+5 sec
#5 on cruise
(3150/4750)
Last set
- 1x100 easy double arm backstroke
1x100 easy backstroke
6x50 kick on cruise+30 sec
Descend 1-4, ascend 5-6
(500/5250)