Freestyle Pace Work. Chris, Annika and Kailin coaching.
Warm up
Swimmer's choice
(600/600)
Drill
- 3x200
#1 alternating 50 single arm drill and 50 swim
#2 alternating 50 kick and 50 swim
#3 alternating 50 fist drill and 50 swim
The focus on the 200s is to link hip rotation and a big front end catch.
4x50 free on cruise+5 sec, descend 1-4
Build up to a strong uptempo pace. You're going to need it.
(800/1400)
Main Set
- This is a power pace set. There is a lot of rest, but the intensity level is pretty high. Bring your A game.
12x100 on cruise+10 sec
Hold your 800m pace on these 100s. For example, if your cruise interval is normally 1:40 per 100, the goal is to hold 1:35 or better on all 12.
100 recovery swim
6x100 on cruise+20 sec
Hold your 400m pace on these 100s. If your cruise interval is 1:40, the goal is to hold 1:30 or better on all 6.
(1900/3300)
Last set
- 4x50 active recovery on an ascending interval
#1 on cruise
#2 on cruise+5 sec
#3 on cruise+10 sec
#4 on cruise+15 sec
Target 3 sec rest on each 50.
1x200, alternating 50 kick and 50 drill of choice
1x100 easy swim
(500/3800)