Workout for Thursday, November 16, 2017

Thursday, November 16, 2017

Strokework—perchance to focus, with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

300 swim, every 3rd length kick

4×50 drill, one each stroke

300 swim, every 3rd length nonfree

(800/1400)

 

Main set:

Part 1:

4×25 nonfree on cruise+15 sec, descend 1-4

1×50 moderate free

2×50 nonfree on cruise+20 sec, descend 1-2

1×50 moderate free

1×100 nonfree, max DPS

1×50 moderate free

Do the same nonfree stroke on all portions of this set.

(450/1850)

 

Part 2:

8×25 nonfree on cruise+15 sec

1×100 moderate free

4×50 nonfree on cruise+20 sec

1×100 moderate free

2×100 nonfree on cruise+30 sec

1×100 moderate free

1×200 nonfree, max DPS

1×100 moderate free

You are free to mix and match nonfree strokes on this part of the set.  IMs are an option.  If you are doing the same stroke or IMs on a section, descend the nonfree swims.  If you are mixing strokes or doing portions of IMs, build the nonfree swims.

(1200/2650)

 

Part 3:

8×25 kick on cruise+15 sec

1×100 moderate free swim

4×50 kick on cruise+20 sec

1×100 moderate free swim

2×100 kick on cruise+30 sec

1×100 moderate free swim

1×200 kick, build

1×100 moderate free swim

Choice of strokes on the kick portions

(1200/3850)

 

Last set:

3×150 pull on cruise+30 sec

Middle 50 of each is choice of nonfree stroke.

(450/4300)

 

 

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