In contrast to last week, where the focus was variety and swimming all the strokes, today’s set is focused on distance and repetition.
The good news: if you can hold consistent fast pace for this main set, you will kick ass in the swim of any race.
So, persevere, get into a rhythm, focus and swim hard to the end. It feels good when you’re done. A good mental test as much as a physical test.
We gotta do what we gotta do.
Warm up: 100 swim, 100 pull, 100 kick
2 x (4 x 50 drill): (i) catch-up; (ii) 3 strokes + 6 kick freestyle.
4 x 50 as 25 swim + 25 build
Main set: 4 x 300 strong aerobic pace, should be hard work to maintain
4 x 150 race pace. Should be working hard to maintain race speed.
Swim down: 100 strong + 100 medium + 100 easy + 100 slow and relaxed*
Total: 3,100 meters
* warm downs should start pretty soon after the hard effort has finished and should descend from fast pace to slow pace. It helps recovery much better than swimming easy for short distances. an article to follow shortly…