Workout for Saturday, March 25, 2017

Saturday, March 25, 2017

Varying speeds on IMs and stroke swims, with Chris and Kate


Warm up:

600 choice



Drill set:

2×200 choice of strokes

#1  50 kick/50 drill

#2  50 drill/50 swim max DPS

If you don’t know what drills you should be doing, ask your coach


4×50 swim (25 max DPS/25 build)

One each stroke



Main set:

2×200 free on cruise+10 sec

4×50 nonfree on cruise+15-20 sec

Odds max DPS, evens build to Fast


3×100 free on cruise+10 sec

3×100 nonfree on cruise+25-30 sec

Descend 1-3


4×50 free on cruise+10 sec

2×200 nonfree on cruise+30-40 sec

Odd lengths max DPS, evens lengths build to fast


100 easy



Last set:

2 rounds of:

1×100 kick

1×75 kick

1×50 kick

1×25 kick

15-20 sec rest after each.  In round 1, the 100 and the 50 are steady tempo, and the 75 and 25 are build to Fast.  In Round 2, the 100 and 50 are build to Fast, and the 75 and 25 are hold the sustained tempo.


4×150 pull with 15 sec rest between each.

Breathing pattern is 25 breathing to the right/25 breathing to the left/50 breathing every 3rd stroke/25 breathing to the left/25 breathing to the right





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