Workout for Wednesday, July 26, 2017

Wednesday, July 26, 2017

Gearing up for a 400m Free, with Chris, Kate and Tina


Warm up:

600 choice



Drill set:

1×300 swim, every 3rd length backstroke (Coach Chris’s favorite Freestyle drill—ask him why!)

4×50 drill

Odds—single arm ddrill

Even—rhythm drill

Focus on core engagement and balanced body rotation

4×25 pitch drill

First third swimming up hill, middle third swimming in what you think is the right body position, last third pressing the T and swimming downhill



Main set:

3×100, descend 1-3

#1 on cruise

#2 on cruise+5 sec

#3 on cruise+10 sec

1×400 on cruise+30 sec, even pace


3×100 on cruise+5 sec, descend 1-3

1×400 on cruise+30 sec, even pace


3×100, descend 1-3

#1 on cruise+10 sec

#2 on cruise+5 sec

#3 on cruise

1×400 on cruise+30 sec, even pace


No break between the 100s and the 400 in each round.  And the 3x100s will get harder as the set goes on.  Extra credit if you can descend the 400s 1-3.



Last set:

4×50 on cruise+10 sec, ascend 1-4

1×100 easy backstroke

4×75 (25 kick/25 drill/25 swim)



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