Set for Thursday, June 29, 2017

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



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



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.



Last set:

1×300 kick, evey 3rd length swim

1×200 IM, drill, as above

1×100 easy swim


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