Saturday, July 8, 2017
Big minisets with Chris and Kate
4×50 free on cruise+10 sec, descend 1-4
4×75 (50 drill/25 kick), one each stroke
drills: Fly, Back and Free–2 stroke rhythm drill, focusing on core engagement; breast–2 streamlined kicks/1 pull. Focus on getting lined up directly behind the arms and shoulders.
4×25 swim build. One each stroke
4×125 IM on cruise+30 sec. Double up on your favorite nonfree stroke
1×100 free, breathing 25 left side/25 right side/50 every 3rd stroke
4×100 nonfree on cruise+25 sec. Descend if doing the same stroke on all. Otherwise, build each swim
1×200 free, breathing every 3rd stroke/every 5th stroke by 50
4×75 rotating IM on cruise+20 sec. Focus on transition turns.
1×300 free, every 3rd length kick
1×200 nonfree, building each 50 (Ha ha. Gotcha. The pattern has been broken! I wanted you to do a full 200)
1×400 free, breathing 50 every 3rd stroke/50 breathing 2 strokes left-2 strokes left
4×75 (50 kick build to fast/25 easy swim)