Workout for Thursday, August 18, 2017

Thursday, August 18, 2017

It’s all about walls and transitions, with Chris and Ryan


Warm up:

600 choice



Drill set:

1×300 swim, every 3rd length kick

4×75 (25 kick/50 drill).  One each stroke

1×300 swim, every 3rd length nonfree

4×25 swim build.  One each stroke



Main set:

1×200 free, max DPS

1×25 Fly

1×50 Fly

1×75 (50 Fly/25 Back)

1×100 (50 Fly/50 Back)


1×200 free, max DPS

1×25 Back

1×50 Back

1×75 (50 Back/25 Breast)

1×100 (50 Back/50 Breast)


1×200 free, max DPS

1×25 Breast

1×50 Breast

1×75 (50 Breast/25 Free)

1×100 (50 Breast/50 Free)


1×200 free, max DPS

20 seconds rest after everything.  The pace on all swims is moderate between the flags.  Speed on this set is not important.  Paying attention to your technique is.  We are building up segments of a 200 IM.  The focus of this set is on the walls—entry, turn and exit.  We want to concentrate on getting into the wall cleanly—on fly and breast, we want to touch the wall at extension.  We don’t want to grab and pull ourselves in and up.  On the back and free flip turns, we want to enter the tumble phase in a smooth and continuous fashion.  On the back to breast transitions, we want to touch the wall on the back, again at extension—that means knowing our stroke count from the flags in.  We want to get there without looking around.  Through the actual turns themselves, we want our motions to be compact and efficient—no arching the back or flailing with the arms.  Get in, get out and spend as little time on the walls as possible.  And we want perfect streamlines on the exits, up through the breakouts.



Last set:

8×75 kick, rotating through IM order by 25s

#1  fly/back/breast

#2  back/breast/free

#3  breast/free/fly

#4  back/breast/free

And repeat pattern for 5-8.  15-20 sec rest on each one.

50 easy



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