Thursday, June 22, 2017
Warm water stroke work, with Chris and Ryan
Warm up:
600 choice
(600/600)
Drill set:
1×300 swim, every 3rd length kick, choice of strokes
4×50 drill, one each stroke
4×25 swim build, one each stroke
(600/1200)
Main set:
1×200 free, breathing 25 L/25 R
4×100 nonfree on cruise+30 sec, descend if doing the same stroke or build if mixing strokes
1×200 free, breathing every 3rd stroke
6×75 nonfree on cruise+25 sec, descend in sets of 3 if doing the same stroke, or build if mixing strokes
1×200 free, breathing 50 L/50 R
8×50 on cruise+20 sec, descend in sets of 4 if doing the same stroke, or build if mixing strokes
1×200 free, breathing every 3rd stroke/5th stroke/3rd stroke/7th stroke by 25
(2050/3250)
Last set:
1×300 nonfree swim, every 3rd length kick
10×25 swim on cruise+15 sec, choice of strokes
Odds: work streamlines and breakouts
Evens: work second half, building to a finish at extension
1×100 easy
(650/3900)
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