Thursday, July 13, 2017
Focusing on your favorite nonfreestyle stroke, with Chris and Ryan
Warm up:
600 choice
(600/600)
Drill set:
4×50 free on cruise+10 sec, descend 1-4
4×75 (25 kick/50 drill)
One each stroke
4×25 build
One each stroke
(600/1200)
Main set:
1×50 nonfree on cruise+15 sec
1×100 free, moderate, on cruise+15 sec
2×50 nonfree on cruise+15 sec
1×100 free, moderate, on cruise+15 sec
3×50 nonfree on cruise+15 sec
1×100 free, moderate, on cruise+15 sec
4×50 nonfree on cruise+15 sec
1×100 free, moderate, on cruise+15 sec
Descend the 50s in each group if doing the same stroke. If mixing things up, build them.
1×200 nonfree, build, on cruise+30 sec
1×100 free, moderate, on cruise+15 sec
1×200 nonfree, build, on cruise+30 sec
2×100 free, moderate, on cruise+15 sec
1×200 nonfree, build, on cruise+30 sec
3×100 free, moderate, on cruise+15 sec
(2100/3300)
Last set:
10×50 kick on cruise+20 sec
Odds: build nonfree
Evens: choice of strokes, moderate
1×200 easy swim or pull
(700/4000)