Workout for Thursday, September 7, 2017

Thursday, September 7, 2017

An inverted stroke workout, with a 1-3-5 flavor, with Chris and Ryan

warm up:

600 choice




1×400 (50 free/25 stroke)

Suggested–strokes in IM order

3×200 IM

#1  25 kick/25 swim

#2  25 drill/25 swim

#3  swim

5×100 stroke or IM on cruise+30 sec

descend 1-3-5.  #2 and 4 on moderate, max DPS




4 rounds of:

1×100 kick

1×50 drill

4×25 on cruise+15 sec, descend 1-4

Suggested–one round each stroke.  Pick a drill that focuses on something you need to work on.



last set:

1×600 pull, but you have to do some thinking…

pattern is 4 times through (25 breathe to the left/25 breathe to the right/25 nonfree/25 breathing every 3rd stroke/25 breathing every 5th stroke/25 nonfree).  Yep–keep your head in the game.




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