Thursday, June 01, 2017
Wally Stroke Work with Chris and Ryan
Warmup:
600 choice
(600/600)
Drill set:
1×300 swim, every 3rd length kick
4×75 (25 kick/50 drill) one each stroke
4×25 swim, good streamlines off each wall. One each stroke
(700/1300)
Main set:
4×100 stroke or IM on cruise+30 sec, descend 1-4.
7×50 on cruise+20 sec. Nail your turns—fast in, fast out. Moderate between the flags.
#1 50 fly
#2 25 fly/25 back
#3 50 back
#4 25 back/25 breast
#5 50 breast
#6 25 breast/25 free
#7 50 free
2×200 stroke or IM on cruise+40 sec. Excellent streamlines off each wall.
7×50 on cruise+20 sec, as above. Work those walls!
1×400 free, every 3rd length nonfree
Work the streamline off each wall. Keep in mind that you’ll be entering your streamlines coming off a freestyle flip turn. It’s built in hypoxic work!
(1900/3200)
Last set:
8×75 kick, choice of strokes
First 25 build to fast, second 25 is fast, and the third 25 is as fast as you can go with as little effort as possible. That means light and efficient kicking.
1×100 easy
(700/3900)
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