Pace work. Chris and Annika coaching.
Warm up
Swimmer's choice
600
Drill
- 3x50 swim
3x100 (50 swim/50 kick)
3x150 (50 swim/50 kick/50 drill)
3x50 swim on cruise+15 sec
Within each group of 3:
#1 is freestyle
#2 is nonfree
#3 is choice
(1050/1650)
Main Set
- Part 1—working on pacing for a 400m freestyle
1x400 on cruise+20 sec
2x200 on cruise+20 sec
4x100 on cruise+20 sec
The goal is to establish a solid and steady pace on the 400, and to either maintain it or build it as the set progresses, and the distances get shorter and the rest increases. Additionally, if you gear up, swim through this portion of the set in the same configuration. If you’re pulling, pull it all. If you’re using fins, keep them on.
100 easy and regroup
Part 2—working on the pacing for a 200m nonfreestyle race
1x200 on cruise+40 sec
2x100 on cruise+30 sec
4x50 on cruise+20 sec
If you are doing the same stroke throughout this portion of the set, the same goals spelled out above apply. If you are doing IM, rather than maintaining the same consistent pace all the way through this section, maintain the level of effort instead. The odds are that some of your strokes will be faster than the others. In addition, if you are doing IM, do the 100s as #1 50 fly/50 back and #2 50 breast/50 free, and do the 50s in IM order.
(1900/3550)
Last set
- 100 easy
10x25
Odds: hypoxic freestyle, swimming at your 400m free pace from above
Evens: easy, choice of strokes
100 easy
(450/4000)