Workout for Tuesday, August 22, 2017

Tuesday, August 22, 2017

Thinking about technique and leg work for nonfree, with Chris and Griff

 

Warm up:

600 choice

(600/600)

 

Drill set:

10×100

Odds:  swim, moderate.  Choice of strokes

Evens:  25 kick/50 drill/25 swim, nonfreestyle

Pick strokes that you either focus on or need work on, and drills appropriate to them.

(1000/1600)

 

Main set:

3 rounds of:

2×100 kick on cruise+40 sec

4×75 on your 100 cruise interval

#1  all freestyle

#2  25 nonfree/50 free

#3  50 nonfree/25 free

#4  all nonfree

4×25 nonfree on cruise+15 sec

 

In Round 1, focus on your best nonfreestyle stroke.

In Round 2, focus on your second best nonfreestyle stroke.

In Round 3, choice of nonfreestyle stroke.  You may do your worst nonfree if you like.

100s kick are choice of stroke, although doing the same stroke in that round is desirable.

Choice of intensity levels on the 25s, depending on your focus—build, descend, fast, or max DPS with perfect technique.

(1800/3400)

 

Last set:

1×600 pull, every 3rd length nonfree

(600/4000)

 

 

 

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