MS: run 5 miles at AeT- about 15-20 bpm below your LT (race pace HR)
CD: 10'
Comments and Definitions
DEFINITIONS:
Descend - The last set is faster than the first. Example: 800 swim, descend on 400, rest 30" MEANS swim 400, then make the last 400 faster. 30 seconds rest in between.
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
SWIM
Time: 1h 15m
Distance: 4750.00 yards
WU: 400
MS:
3x200 on 20" rest
2x50 back 1:30 rest
3x200 on 20" rest
2x50 back 1:30 rest
3x200 on 20" rest - descend each set of 200s. 100 easy swim
6x75 kick
600 pull
100 easy swim
3x(4x75): 3x 1st drill, 2nd Stroke, 3rd easy, 4th FAST with 20" rest
DEFINITIONS: Descend - The last set is faster than the first. Example: 800 swim, descend on 400, rest 30" MEANS swim 400, then make the last 400 faster. 30 seconds rest in between. Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.