Wednesday, July 26, 2017
Gearing up for a 400m Free, with Chris, Kate and Tina
Warm up:
600 choice
(600/600)
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
(600/1200)
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.
(2100/3300)
Last set:
4×50 on cruise+10 sec, ascend 1-4
1×100 easy backstroke
4×75 (25 kick/25 drill/25 swim)
(600/3900)
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