Thursday, November 2, 2017
Sneaking in some kick and uptempo stroke work with Chris and Ryan
Warm up:
600 choice
(600/600)
Drill set:
4×200
#1 swim, max DPS, choice of strokes
#2 odd lengths nonfree kick. Even lengths swim, choice
#3 odd lengths nonfree drill. Even lengths swim, choice
#4 odd lenths nonfree swim. Even lengths swim, choice
(800/1400)
Main set:
5×100
#1 free on cruise+10 sec
#2 25 nonfree/75 free on cruise+15 sec
#3 50 nonfree/50 free on cruise+20 sec
#4 75 nonfree/25 free on cruise+25 sec
#5 nonfree on cruise+30 sec
Build the nonfree lengths. Max DPS on the freestyle.
50 easy
4×200 nonfree with 30 sec rest after each
#1 50 uptempo kick/150 swim max DPS
#2 50 swim max DPS/50 uptempo kick/100 swim max DPS
#3 100 swim max DPS/50 uptempo kick/50 swim max DPS
#4 15 swim max DPS/50 uptempo kick
50 easy
5×100
#1 nonfree on cruise+30 sec
#2 75 nonfree/25 free on cruise+25 sec
#3 50 nonfree/50 free on cruise+20 sec
#4 25 nonfree/75 free on cruise+15 sec
#5 100 free on cruise+10 sec
Build the nonfree lengths. Max DPS on the freestyle.
(1900/3300)
Last set:
4 rounds of:
1×50 nonfree or kick, fast on cruise+30 sec
1×100 swim, moderate/recovery on cruise+30 sec. Choice of strokes
(600/3900)