Tuesday, February 21, 2017
Recovery Day with a focus on your favorite nonfreestyle stroke, with Chris and Ryan
warm up:
600 choice
(600/600)
drill set:
1×300 swim, every 3rd length kick
6×50 on cruise+10 sec, descend 1-3, 4-6
1×300 swim, every 3rd length drill. Choice of strokes and drills
(900/1500)
main set:
4×125 IM with 20 sec rest
Pick your favorite nonfree stroke, and do a 50 kick of it. For example, if you’re a backstroker, your IMs would go swim 25 fly, kick 50 back, swim 25 breast, swim 25 free.
1×300 swim, every 3rd length your favorite nonfree stroke
4×125 IM with 20 sec rest
This time, the 50 of your favorite nonfree stroke is your choice of drill for that stroke. For example, if you are a breaststroker, your IMs would go swim 25 fly, swim 25 back, drill 50 breast, swim 25 free.
1×300 swim (25 free/50 favorite nonfree stroke repeated 4 times)
12×25 on cruise+15 sec, done in 4 rounds of 3×50
in each round:
#1 favorite nonfree, maximum distance per stroke
#2 favorite nonfree, build to fast
#3 easy free
(1900/3400)
last set:
3×100 kick with 15 sec rest
odd lengths build your favorite nonfree stroke, evens choice
3×100 pull on cruise+15 sec
Breathe 25 to your right side, 25 to your left side, 25 every 3rd stroke, and 25 every 5th stroke. These are low intensity, focusing on left/right stroke balance.
(600/4000)
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