Warm Up:
400 drafting
50 ba kick; 50 br kick; 100 (50 ba/50 free); 50 back/50 breast
50 br kick; 50 fly kick; 100 (50 br/50 free); 50 br/50 fly
50 fly kick; 50 free kick; 100 (50 fly/50 free); 50 fly/50 free
Main Set:
4x100 steady; 100 ez
4 times through
1. on base -5
2. on base -10
3. on base -15
4. on base -20
1:00 RI after each
Total: 3200 y
skip to main |
skip to sidebar
2 comments:
what does on base mean?
Base is a pace you can hold comfortably for a long distance. Like zone 2-3 for heart-rate. 100 m base pace is the time it takes to swim 100 meters comfortably and then be able to swim another 100 after that at the same pace, no problem. For instance, 2:00 base, you would swim the 100 in 2:00 or less (and rest the extra). So b-5 would be 1:55 and then 5 sec rest.
Post a Comment