Thursday, April 20, 2017
Focusing on your best nonfree stroke with Chris and Ryan
Warm up:
600 choice
(600/600)
Drill set:
1×300 swim, every 3rd length kick, choice of strokes
4×25 kick, build. One each stroke
4×50 (25 drill/25 swim max DPS). One each stroke
(600/1200)
Main set:
1×200 free, moderate, max DPS on cruise+20 sec
10×25 best nonfree stroke on cruise+15 sec
Odds max DPS, evens build
1×200 free, moderate, max DPS on cruise+20 sec
8×50 best nonfree stroke on cruise+20 sec
Descend 1-4, 5-8
1×200 free, moderate, max DPS on cruise+20 sec
6×75 on cruise+25 sec
Odds best nonfree stroke (25 easy/25 medium/25 fast)
Evens either just like the odds ones, except max DPS instead, or IM (without the free), max DPS
1×200 free, moderate, max DPS on cruise+20 sec
4×100 nonfree on cruise+30 sec
If doing IMs, descend 1-4. If doing best nonfree, negative split each one
100 easy
(2400/3600)
Last set:
1×400 pull
Breathing every 3rd stroke/every 5th stroke/every 3rd stroke/every 7th stroke by 50
(400/4000)