Thursday 9/3

Masters 9/3/15

Today we are going to start assessing our progress. The set we do today, make note of it, as you will see it again :).
--------------------------
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
  • 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

---

6 x 75 IMO no free kick/drill/swim
100 easy

3050/2450