Thursday, February 9, 2017
IM walls with Chris and Ryan
1×300 swim, every 3rd length kick
4×75 (25 kick/50 drill). One each stroke
8×25. Two each stroke
Off every wall, streamline into 3-4 dolphin kicks and breakout into 2-3 good strokes of Butterfly. The rest of each length is easy freestyle.
4×100 IM on cruise+30 sec
Build the Fly
Off every wall, do a streamlined breaststroke pulldown and kick out, breaking out into 1-2 good strokes of breaststroke. The rest of each length is easy freestyle.
2×200 IM on cruise+40 sec
On #1, build the backstroke. On #2, build the breaststroke.
Off every wall, do a good streamline, and break out using a BOTTOM ARM FIRST pull out. All freestyle.
Work walls and streamlines all the way through
The focus on the main set is on the 300s. Walls and streamlined breakouts are everything here. If you can do a flip turn and go into the breakout sequences without that extra breath, that’s good. Otherwise, if you need to do so, do an open turn and work the streamline. For those wishing to do backstroke, be careful. Ensure lots of space in the lane and between swimmers, and make sure they know where the people in front and in back of them are.
4 rounds of:
1×50 kick, build
1×25 kick fast
1×25 kick easy
One round each stroke
100 easy swim
2 rounds of:
4×50 on cruise+20 sec
In each round, #1 is 25 fly/25 back, #2 is 25 back/25 breast, #3 is 25 breast/25 free, #4 is good effort, choice of strokes