Jumping into Spring, here is a bit more of a ‘distance’ set to prepare everyone for those soon to be longer lake swims…..
WU-50 Fr on rest :20; 100 Fr on rest :15, 150 Fr on rest :10, 200 Fr
2 rounds of:
{6×25 drill on rest :20
{100 Fr perfect stroke on rest :30
**For the 6×25, the drill is choice; do the same drill for all 6 25s per round. Make sure the drill is applicable to a change you have been looking to make, and apply that change in the 100. You may switch drill/focus on the second round**
Primary
**For this set, the 200 Fr will be on rest :30, while each subsequent swim swim will be on :20 rest. Here is the goal: after the 200, calculate your base pace per 50 (ie if your time is 3:00, your base pace is :45/50). The challenge is to hold that base pace for each subsequent swim for the round…so using the :45/50 example, the 150s will need to be at 2:15, 100s at 1:30, and 50s at :45. The goal here is to find a rhythm that you can maintain regardless of the distance. Finally, do not be afraid to make adjustments from round to round. If the first round proved to be a bit too easy, don’t hesitate to challenge yourself and try and drop 1-3 seconds per 50.
2 rounds of the following:
1×200 Fr on rest: 30
2×150 Fr on rest :20
3×100 Fr on rest :20
4×50 Fr on rest :20
50 EZ between rounds
3050 + WD
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