This weeks session is my favourite way to get some distance in. By adding in a different stroke or drill every few lengths I find it makes the time pass quicker. By starting at 500 and descending I also like the achievement that I have done a large chunk of the session after the first swim. If you don’t want to swim so far (3.2km) you can omit the 500’s (making it a 2.2k session), or the 500’s and 400’s making it a 1200m session. Or even just do one half at a time (1500m).
Goal is to swim the freestyle during the first half slightly slower than your CSS pace, (your swim forever pace) but try to maintain a strong feel for the water.
500m as every 5th length back or breast rest freestyle at CSS to CSS +2
400m as every 4th length kick rest freestyle at CSS to CSS +2
300m as every 3rd length doggy paddle rest freestyle at CSS to CSS +2
200m as every 2nd length back or breast rest freestyle at CSS to CSS +2
100m – strong freestyle or Individual Medley – Fly, Back, Breast Free (per 25m)
———————- In this second half try to make the strong strong and the remainder CSS+4, swimming that bit slower. You don’t want it all to be a similar pace. Really work on changing pace.
500m as every 5th length strong
400m as every 4th length strong
300m as every 3rd length strong
200m as every 2nd length strong
100m as every length strong
200 deliciously easy any way you like.