IM work, focusing on the stroke details, with Chris and Ryan
Warm up:
600 choice
(600/600)
Drill set:
6×100 freestyle
#1-2 on cruise+15 sec
#3-4 on cruise+10 sec
#5-6 on cruise+5 sec
Stretch it out and get warmed up.
4×75 (25 kick/50 stroke drill)
One each stroke, choice of drills
4×25 swim build
One each stroke
(1000/1600)
Main set:
The focus on this set is on clean mechanics and good walls. Good technique is more important here than going fast.
3×150 IM (50 fly/25 back/25 breast/50 free) with 20 sec rest
#1 kick the 50 fly
#2 drill the 50 fly
#3 swim the 50 fly
4×25 fly on cruise+15 sec, descend 1-4
50 easy
3×150 IM (25 fly/50 back/25 breast/50 free) with 20 sec rest
#1 kick the 50 back
#2 drill the 50 back
#3 swim the 50 back
2×50 back on cruise+20 sec, descend 1-2
50 easy
3×150 IM (25fly/25 back/50 breast/50 free) with 20 sec rest
#1 kick the 50 breast
#2 drill the 50 breast
#3 swim the 50 breast
1×100 breast, build
50 easy
(1800/3400)
Last set:
10×75 (50 kick, build/25 easy swim) on cruise+30 sec
Choice of strokes
100 easy
(850/4250)
Leave a Reply