Threshold. Chris and Jody coaching
It was the 42nd Anniversary of Neil Armstrong and Buzz Aldrin setting foot on the surface of the Moon.
Warm up
Swimmer's Choice
(600/600)
Drill Set
- 10x50 (2xfree on cruise+10 sec, 1xnonfree on cruise+20 sec, and repeat)
(500/1100)
Main
- 2x50 nonfree on cruise+15 sec
4x100 free on cruise+10 sec
2x50 nonfree on cruise+20 sec
3x100 free on cruise+5 sec
2x50 nonfree on cruise+25 sec
2x100 free on cruise
2x50 nonfree on cruise+30 sec
1x100 free on cruise-5 sec
Good effort on the nonfree 50s, and swim all of the 100s free at a steady cruise-5 sec pace. Take an extra 30-60 sec rest between rounds to ensure a good effort on the first 50 in each group.
(1400/2500)
Last set
- 3x200, choice of strokes
#1 build by 50s to a strong pace
#2 ascend by 590s from a strong pace to an easy one
#3 easy choice
(600/3100)