Masters 9/3/16
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Warm up:
5/3 x 200 @ 3:20/3:45
odds: 75 swim/25 streamline breast kick on back...repeat
evens: 50 FR/100 IM drill/50 FR
(1000/600)
Main Set Part 1:
During this main set you will find your Threshold Pace (T-Pace):
3/2 x 300 @ :30 rest
* Each swim should be within 15 secs of each other.
* T-pace for 100 = add all 300s and divide by 9. (4:05, 4:10; 4:15 = 12:30 / 9 = ~1:13)
* Remember this pace time you will use it in the next main set below
(900/600)
6x50s 3/4 catch up drill @ :55/1:05
Focus on early vertical forearm
https://m.youtube.com/watch?v=EF93rZpczaU
(300)
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
(600/300)
6x50 Choice drill @1:00
(300)
100 ez
Total-3200/2200
