Thursday, September 20, 2017
IMs and Stroke focus with Chris and Chris
warm up:
600 choice
(600/600)
drill set:
4×50 free on cruise+10 sec, descend 1-4
4×75 (25 kick/50 drill), one each stroke
4×25 swim, build. One each stroke
(600/1200)
main set:
6×200 nonfree or IM on cruise+40 sec
#1 straight, max DPS
#2 50 Fly uptempo-rest 10 sec-50 Back/50 Breast/50 Free max DPS
#3 50 Fly max DPS-rest 10 sec-50 Back uptempo-rest 10 sec-50 Breast/50 Free max DPS
#4 50 Fly/50 Back max DPS-rest 10 sec-50 Breast uptempo-rest 10 sec-50 Free max DPS
#5 50 Fly/50 Back/50 Breast max DPS-rest 10 sec-50 Free uptempo
#6 straight, faster than #1
6×100 nonfree or IM on cruise+30 sec
#1 straight, max DPS
#2 25 Fly uptempo-rest 10 sec-25 Back/25 Breast/25 Free max DPS
#3 25 Fly max DPS-rest 10 sec-25 Back uptempo-rest 10 sec-25 Breast/25 Free max DPS
#4 25 Fly/25 Back max DPS-rest 10 sec-25 Breast uptempo-rest 10 sec-25 Free max DPS
#5 25 Fly/25 Back/25 Breast max DPS-rest 10 sec-25 Free uptempo
#6 straight, faster than #1
If you want to focus on a particular stroke, go ahead. IMs work too. If you want to be creative, do one set IM and the other your favorite nonfree stroke.
(1800/3000)
last set:
4×150 pull (50 breathing every 3rd stroke/25 uptempo, your choice of breathing pattern) on cruise+15 sec
(600/3600)
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