Workout for Sunday, April 23, 2017

Sunday, April 23, 2017

Balancing and building longer freestyle swims, with Chris

Warm up:

600 choice

(600/600)

Drill set:

1×300 swim, every 3^rd length kick

4×50 on cruise+10 sec, descend 1-4

8×25 single arm drill balance sequence

#1  swim with right arm, breathe to the right, left arm extended out front

#2  swim with left arm, breathe to the left, right arm extended out front

#3  swim with right arm, breathe to the left, left arm extended out front

#4  swim with left arm, breathe to the right, right arm extended out front

#5  swim with right arm, breathe to the right, left arm at your side

#6  swim with left arm, breathe to the left, right arm at your side

#7  swim with right arm, breathe to the left, left arm at your side

#8  swim with left arm, breathe to the right, right arm at your side

Some thoughts on this drill sequence—some configurations are easy.  Some are not.  However, by cycling through all of  these, we can get a sense of your balance in the water, both front to back and left to right.  Is your core engaging completely and equally, or is there some asymmetry in your stroke.  Do your hips/core extend equally to both sides, or is there an imbalance that is causing drag.  Are you quicker breathing to one side or the other?  Be mindful of these things as you progress through the rest of the set.

4×50 on cruise+10 sec, descend 1-4

(900/1500)

Main set:

This set focuses on descending to a pace that you will hold on longer swims.  This set can be done long stuff first, which highlights picking up the tempo as the distances get shorter and your races wind down, or short stuff first, which will highlight sustaining pace as the distances get longer, and the race progresses.  Either way has value.  It is presented here as short stuff first

4×25 on cruise+15 sec, descend 1-4

1×200 at the pace of your 4^th 25

4×50 on cruise+15 sec, descend 1-4

1×400 at the pace of your 4th 50

4×75 on cruise+15 sec, descend 1-4

1×600 at the pace of your 4th 75

4×100 on cruise+15 sec, descend 1-4

1×800 at the pace of your 4th 100

(3000/4500)

Last set:

200 easy warm down

(200/4700)