600 every 4th 50 as 25high elbow scull drill /25kick on your side.
12x25 as odds 10 strokes fast off the wall, #2 all fast, #4 all easy . On 30-40".
MS: 10x150
2 rounds of...
(#1 FAST! Get out speed at the start of a race! 4 red line rest.
#2 Fast pace from above+ 10". Still faster than threshold settling in pace, but not fast get out speed. 3 red line rest.
#3 Threshold effort with sighting every 6th stroke. 3 red line.
#4 Threshold effort, every 3rd length surge 10 strokes in the middle (ie NOT using the wall to surge). 3 red line.
#5 recovery choice mix it up.20-30"rest)
** Sighting timing- every time before I breath to the right (I breath every 3rd stroke, so when I breath to the right it is every 6th stroke), I will lift my head slightly up front, clearing the eyes, then will turn the head to breath to the right.
** Surging in the middle of a length is more open water simulation vs. surging by getting a push off the wall. Think about catching feet in front of you or surging around a buoy to drop others behind you.
Race Simulation 5000
800 every 4th 50 scull/kick.
5x50 as 25surf kick/25 easy back stroke on 3 red line rest.
8x25 as odds 10 strokes fast, #2 all fast, #4 all easy . 1-3 on 25, #4 on 35.
MS: 15x250
3 rounds of...
(#1 FAST! 4 red line rest.
#2 Fast pace + 10". 3 red line rest.
#3 Threshold effort with sighting every 6th stroke. 3 red line.
#4 Threshold effort, every 3rd length surge 10 strokes in the middle (ie NOT using the wall to surge). 3 red line.
#5 recovery choice mix it up.20-30"rest)
Glossary of Terms
** Surf kick= lock thumbs out in front with straight arms, chin on the surface, kick will be a bit deep, works the hammies for when you sight in open water.
** Sighting timing- every time before I breath to the right (I breath every 3rd stroke, so when I breath to the right it is every 6th stroke), I will lift my head slightly up front, clearing the eyes, then will turn the head to breath to the right.
** Surging in the middle of a length is more open water simulation vs. surging by getting a push off the wall. Think about catching feet in front of you or surging around a buoy to drop others behind you.
