Masters 9/3/15
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Warm up:
5/3 x 200 @ 3:20/3:45
odds: 75 swim/25 streamline breast kick on back
evens: 50 FR/100 IM drill/50
Main Set Part 1:
During this main set you will find your Threshold Pace (T-Pace):
3 x 300 @ :30 rest
Main Set Part 2:
Best Average (BA): Holding the fastest time that you can consistently swim each swim. Your pace on a best average set should be faster than your T-Pace, but not as fast as sprint pace.
6/3 x 100 FR holding BA @ :30 rest
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6 x 75 IMO no free kick/drill/swim
100 easy
3 x 300 @ :30 rest
- Each swim should be within 15 secs of each other.
- T-pace = add all 300s and divide by 9. (4:05, 4:10; 4:15 = 12:30 / 9 = ~1:13)
Main Set Part 2:
Best Average (BA): Holding the fastest time that you can consistently swim each swim. Your pace on a best average set should be faster than your T-Pace, but not as fast as sprint pace.
6/3 x 100 FR holding BA @ :30 rest
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6 x 75 IMO no free kick/drill/swim
100 easy
3050/2450
