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Friday September 2
Max Meters. Chris coaching.
Warm up
  1. 600 choice
    (600/600)
Drill
  1. 2x300
    #1 swim, every 3rd length nonfree
    #2 swim, every 3rd length kick
    (600/1200)
Main
  1. 1x600 on cruise
    1x500 on cruise+5 sec
    1x400 on cruise+10 sec
    1x300 on cruise+15 sec
    1x200 on cruise+20 sec
    1x100 on cruise+25 sec
    The focus on this set is maintaining an even, sustainable pace throughout. If you're swimming at your appropriate cruise interval, you should be getting just about the same amount of rest after each swim, regardless of the distance. If you can pick up your pace as the distances get shorter, by all means go right ahead.
    (2100/3300)
Last set
  1. 1x100 easy backstroke
    6x50 (25 hypoxic-either underwater or minimal breath swimming/25 easy) with 30 sec rest
    1x100 easy
    (500/3800)