Nationals 4 Days Out
An A.K. Session
300-200-100 swim-kick-drill
6×50 1 drill / 1 kick build @ 1:30
8×50 @ 55-50-45-40 twice through
10×100 @ goal race pace + 20s – TARGET: SWIM <1:30, GO ON 1:50
– Goal is to hold exact goal race pace entire time
– 1st failure = rest next 100 and then continue on
– 2nd failure = done set
Results: Good consistent set
#1 was 1:25
#2 was 1:25 even though it was relaxed to ease the pace
A few more at 1:25 including the last one.
The rest were 1:26-1:28
For next time on this set: TARGET: SWIM 1:25, GO ON 1:45
200 swim easy
10×50 @ goal race pace + 20s TARGET: SWIM <45, GO ON 1:05
– Goal is to hold exact goal race pace entire time
– 1st failure = rest next 100 and then continue on
– 2nd failure = done set
Results: Good, consistent and eased given only 4 days to Nationals
swims were 42-43 sec
For next time on this set: TARGET: SWIM 40, GO ON 1:00 – or – SWIM <45, GO on 1:00
200 cool down
TOTAL: 3200m