Pace work 200s. Chris and Kailin coaching.
Note: pool bulkhead has been set back to the 25 yard mark. Adjust your cruise intervals accordingly.
Warm up
Swimmer's choice
(600/600)
Drill
- 4x100
Odds: 50 single arm drill/50 swim
Evens: 50 kick/50 swim
Focus on hip rotation and a high elbow front end catch.
(400/1000)
Main Set
- This set is about picking up a faster pace as you go through the set. However, given the level of intensity that you choose to work at, you may wish to adjust your intervals.
4x200 on cruise+5 sec, descend 1-4.
Target your 1650/1500 pace
1x100 (50 easy swim/50 rhythm drill)
Cool off and return your focus to hip rotation and a high elbow catch up front.
3x200 on cruise+10 sec, descend 1-3
At a slightly faster pace than the set of 4x200 above
1x100 (50 easy swim/50 rhythm drill)
Cool off and return your focus to hip rotation and a high elbow catch up front.
2x200 on cruise+15 sec, descend 1-2
At a slightly faster pace than the set of 3x200 above
1x100 (50 easy swim/50 rhythm drill)
Cool off and return your focus to hip rotation and a high elbow catch up front
1x200 on cruise+20 sec
Best effort of set
1x100 (50 easy swim/50 rhythm drill)
Cool off and return your focus to hip rotation and a high elbow catch up front
(2400/3400)
Last set
- 4x50
#1 on cruise
#2 on cruise+5 sec
#3 on cruise+10 sec
#4 on cruise+15 sec
Adjust your pace to get 3 sec rest after each 50
4x50
#1-3 rhythm drill or single arm drill
#4 easy swim
(400/3800)