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Tuesday July 12
Pace sets. Chris and Griff coaching
Warm up
  1. Swimmer's choice

    600
Drill
  1. 1x400 swim, every 3rd length nonfree 4x50 kick on cruise+25 sec 4x25 swim build 1x100 easy nonfree (800/1400)
Main Set
  1. Part 1: Freestyle pacing for longer distances
    4x200
    #1 on cruise+15 sec. Target pace is 1500 pace
    #2 on cruise+20 sec. Target pace is 800 pace
    #3 on crusie+25 sec. Target pace is 400 pace
    #4 on cruise+30 sec. Target pace is 200 pace
    4x50 on cruise+15 sec, ascend 1-4 from strong uptempo to easy

    Part 2: Shorter distance nonfree pacing
    4x100 nonfree on cruise+30 sec
    Focus on s tretching out the stroke and loosening up your nonfree muscles.
    4x50 nonfree on cruise+30 sec. Target pace is 100 pace
    4x50 on cruise+15 sec, ascend 1-4 from strong uptempo to easy

    (1800/3200)
Last set
  1. 1x400 pull at your 1500 pace
    1x300 social kick
    (700/3900)