Thursday, September 28, 2017
Stroke and IM stuff where we use your legs (remember those?), with Chris and Ryan
Warm up:
600 choice
(600/600)
Drill set:
4×50 free on cruise+10 sec, descend 1-4
4×100 IM
Odds—kick the short axis strokes (fly and breast) and drill the long axis strokes (back and free)
Evens—drill the short axis strokes and kick the long axis strokes
4×50 choice of nonfree, on cruise+15 sec, mild build
(800/1400)
Main set:
Part 1:
1×200 nonfree on cruise+40 sec
1×100 free, moderate, on cruise+10 sec
2×100 nonfree on cruise+30 sec
1×100 free, moderate, on cruise+10 sec
4×50 nonfree on cruise+20 sec
1×100 free, moderate, on cruise+10 sec
8×25 nonfree on cruise+10 sec
1×100 free, moderate, on cruise+10 sec
Stay on the clock through this set. The nonfree portions are not really high intensity, although a focus on good stroke mechanics is always desired.
(1200/2600)
Part 2:
6×25 kick on cruise+15 sec
1×50 free, moderate, on cruise+10 sec
3×50 kick on cruise+25 sec
1×50 free, moderate, on cruise+10 sec
2×75 kick on cruise+35 sec
1×50 free, moderate, on cruise+10 sec
1×150 kick on cruise+45 sec
1×50 free, moderate, on cruise+10 sec
As before, stay on the clock all the way through, and maintain your tempo on whatever stroke you’re kicking.
(800/3400)
Last set:
2×150 pull (50 breathing to the left/50 breathing to the right/50 breathing bilaterally)
(300/3700)