Thursday, July 6, 2017
Cleaning up IMs, stroke by stroke, with Chris and Ryan
Warm up:
600 choice
(600/600)
Drill set:
4×200
#1 free, breathing 25 left side/25 right side/50 every 3rd stroke
Focus on stroke symmetry and balance
#2 IM (25 streamlined kick without a board/drill)
Drills are 2 stroke rhythm drill for Fly, Back and Free, and 2 streamlined kicks+1 pull for Breast
#3 IM (25 drill/25 swim max DPS)
Drills as above
#4 IM (25 streamlined kick without a board/25 swim max DPS)
(800/1400)
Main set:
1×250 IM (50 kick/50 drill on Fly, swim the rest max DPS)
4×25 Fly on cruise+15 sec, descend 1-4
50 easy
1×250 IM (50 kick/50 drill on Back, swim the rest max DPS)
4×25 Back on cruise+15 sec, descend 1-4
50 easy
1×250 IM (50 kick/50 drill on Breast, swim the rest max DPS)
4×25 Breast on cruise+15 sec, descend 1-4
50 easy
1×250 IM (50 kick/50 drill on Free, swim the rest max DPS)
4×25 Free on cruise+15 sec, descend 1-4
50 easy
(1600/3000)
Last set:
1×300 pull, every 3rd length nonfree
8×50 kick on cruise+20 sec
2 each stroke, descend each pair
100 easy swim
(800/3800)