For today’s practice, enjoy a build up set, which is essentially a “forced” descend of a desired distance.
WU-400 Fr
4×100 Fr on rest :20 as
1-25 uptempo/75 EZ
2-25 EZ/25 uptempo/50 EZ
3-50EZ/25 uptempo/25 EZ
4-75 EZ/25 uptempo
16×25 Fr on rest :15 descend 1-4 (x4)
Primary (Building blocks to a 200)
6×200 Fr on rest :30 as
1-200 Fr drill/swim by 25
2-150 pull/rest :05-:10 seconds and know when you leave 🙂 /50 Fr uptempo
3-100 pull/rest :05-:10 seconds and know when you leave 🙂 /100 Fr uptempo
4-50 pull/rest :05-:10 seconds and know when you leave 🙂 /150 Fr uptempo
5-200 Fr uptempo
6-200 Fr drill/swim by 25
The goal of this primary set is to build up to a 200 by attempting a consistent buildup per 50. In other words, we want to replicate that first 50 uptempo pace into our 100, 150, and 200. For example, if a swimmer goes a :45 on the first 50, the 100 time goal is 1:30, the 150 goal is 2:15, and the 200 uptempo goal is 3:00. Be sure to start at a reasonable pace for the first 50.
Finally, for the first and last 200, slow things down and focus on a specific stroke change. Take note of how the stroke change feels in the first 200 compared to the last. Enjoy!