Workout for Thursday, October 19, 2017

Thursday, October 19, 2017

Coming at your favorite nonfree stroke from two directions, with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, very 3rd length kick

4×100 IM

Odds—kick the Fly and Breast, drill the Back and Free

Evens—drill the Fly and Breast, kick the Back and Free

4×25 swim build.

Odds—nonfree

Evens—choice of stroke

(800/1400)

 

Main set:

Part 1:

3×100 nonfree on cruise+30 sec

1×50 free, moderate, on cruise+10 sec

2×100 nonfree on cruise+25 sec

2×50 free, moderate, on cruise+10 sec

1×100 nonfree on cruise+20 sec

3×50 free, moderate, on cruise+10 sec

No breaks between groups.  Choice of strokes on the nonfree 100s.  Descend, build or hold pace as you see fit, depending on what your focus is.  IMs are an option.

(900/2300)

 

Part 2:

3×50 nonfree on cruise+20 sec

1×100 free, moderate, on cruise+15 sec

2×50 nonfree on cruise+15 sec

2×100 free, moderate, on cruise+15 sec

1×50 nonfree on cruise+10 sec

3×100 free, moderate, on cruise+15 sec

No break between groups.  Choice of strokes on the nonfree 50s.  Descend, build or hold pace as you see fit, depending on what your focus is.  IM strokes are options.

(900/3200)

 

Last set:

1×200 kick

1×150 kick

1×100 kick

1×50 kick

Odd lengths are nonfree, and even lengths are choice.  Pick up pace and tempo as the distances get shorter.

100 easy swim

(600/3800)

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