Tuesday, August 22, 2017
Thinking about technique and leg work for nonfree, with Chris and Griff
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.
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.
1×600 pull, every 3rd length nonfree