Workout for Wednesday, November 22, 2017

Wednesday, November 22, 2017

Picking up the pace by picking up the technique, with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×75 (50 single arm drill/25 swim)

Focus on left side/right side stroke balance and symmetry

4×25 pitch drill

Focus on front to back balance in the stroke.  Work on getting your body into a downhill position

4×50 rhythm drill

Focus on left side/right side stroke balance and symmetry

4×25 swim build

Put it all together

(700/1300)

 

Main set:

5×400 with 30 sec rest between

#1  straight through, moderate pace

#2  300 moderate—rest 10 sec—100 uptempo

#3  200 moderate—rest 10 sec—200 uptempo

#4  100 moderate—rest 10 sec—300 uptempo

#5  straight through, uptempo

Pick up your pace by cleaning up your technique, rather than by working harder.  That means paying attention to the little things, like streamlines off the walls and breakouts, left side/right side balance, and keeping your head and spine aligned.

(2000/3300)

 

Last set:

4×50 on cruise+10 sec, ascend 1-4

4×75 with 15 sec rest

#1  75 backstroke

#2  50 back/25 free

#3  25 back/50 free

#4  75 free

All are moderately paced.  Stretch out

4×50 kick, moderate

(700/4000)

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