Building Blocks Practice 5/23

For today’s practice, enjoy a build up set, which is essentially a “forced” descend of a desired distance.

WU-400 Fr

4×100 Fr on rest :20 as

1-25 uptempo/75 EZ
2-25 EZ/25 uptempo/50 EZ
3-50EZ/25 uptempo/25 EZ
4-75 EZ/25 uptempo

16×25 Fr on rest :15 descend 1-4 (x4)

Primary (Building blocks to a 200)

6×200 Fr on rest :30 as

1-200 Fr drill/swim by 25

2-150 pull/rest :05-:10 seconds and know when you leave 🙂 /50 Fr uptempo

3-100 pull/rest :05-:10 seconds and know when you leave 🙂 /100 Fr uptempo

4-50 pull/rest :05-:10 seconds and know when you leave 🙂 /150 Fr uptempo

5-200 Fr uptempo

6-200 Fr drill/swim by 25

The goal of this primary set is to build up to a 200 by attempting a consistent buildup per 50. In other words, we want to replicate that first 50 uptempo pace into our 100, 150, and 200. For example, if a swimmer goes a :45 on the first 50, the 100 time goal is 1:30, the 150 goal is 2:15, and the 200 uptempo goal is 3:00. Be sure to start at a reasonable pace for the first 50.

Finally, for the first and last 200, slow things down and focus on a specific stroke change. Take note of how the stroke change feels in the first 200 compared to the last. Enjoy!