Thursday, June 29, 2017
Coach Chris signed up for the 400 IM at Nationals, so we all get to train with him! Yay! With Chris and Kate
Warm up:
600 choice
(600/600)
Drill set:
1×300, every 3rd length kick
4×75 (50 drill/25 swim) one each stroke
Drills are:
Fly: 2 strokes left arm/2 strokes right arm
Back: 2 stroke rhythm drill
Breast : 2 streamlined kicks/1 pull per cycle
Free: 2 stroke rhythm drill
4×25 swim build. One each stroke
(700/1300)
Main set:
4×200 on cruise+30 sec
Odds IM, evens freestyle with perfect technique
4 rounds of 6×25 on cruise+15 sec
1 round each of fly, back, breast, and free
4×100 on cruise+20 sec, building each 25
Odds nonfree, evens free
4×50 nonfree on cruise+15sec
Descend 1-4 if doing the same stroke on all or build each if mixing things up.
(2000/3300)
Last set:
1×300 kick, evey 3rd length swim
1×200 IM, drill, as above
1×100 easy swim
(600/3900)
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