Thursday, August 10, 2017
Catching our breath with some stroke work, with Chris and Ryan
Warm up:
600 choice
(600/600)
Drill set:
4×100 (25 kick/50 drill/25 swim)
One each stroke in IM order
6×50 free on cruise+10 sec, descend 1-3, 4-6
8×25, build
Odds nonfree on cruise+15 sec
Evens: free on cruise+10 sec
(900/1500)
Main set:
Part 1:
1×200 IM, kick the fly
4×25 fly on cruise+10-15 sec, choice of build or descend 1-4
1×200 IM, kick the back
4×25 back on cruise+10-15 sec, choice of build or descend 1-4
1×200 IM, kick the breast
4×25 breast on cruise+10-15 sec, choice of build or descend 1-4
1×200 IM, kick the free
4×25 free on cruise+10-15 sec, choice of build or descend 1-4
IMs are with 15 sec rest after each. Max DPS on swimming strokes
(1200/2700)
Part 2:
10×100 on cruise+20 sec
Odds are choice nonfree at an uptempo pace
Evens are moderate freestyle, focusing on perfect stroke mechanics
(1000/3700)
Last set:
4×75 (50 kick/25 swim)
Choice of strokes
(300/4000)