Workout for Saturday, January 6, 2018

Saturday, January 6, 2018

A “Big Mac” stroke and IM workout, with Chris and Kate


Warm up:

600 choice



Drill set:

1×300 swim, every 3rd length kick

4×75 (25 kick/50 drill)

One each stroke.  Choice of drills

1×300 swim, every 3rd length nonfree

4×25 swim build, one each stroke



Main set:

2×100 best nonfree stroke on cruise+25 sec

6×100 on cruise+20 sec

Odds are IM, evens are moderate free

4×50 second best nonfree stroke on cruise+20 sec

3×200 on cruise+25 sec

#1 and #3 are IM, #2 is moderate free

8×25 your least favorite nonfree stroke on cruise+15 sec

Yes, IMs are an option on the 2×100, 4×50 and 8×25.  However, if you want to challenge yourself, think specific strokes.  On the 6×100 and 3×200, the IMs will be on a pressing interval.  You’ll have to push a bit to make it.  However, that’s why the freestyle portions are there—recovery and a reset of stroke mechanics.



Last set:

1×50 easy

Option 1:

4×150 swim or pull on cruise+40 sec

Middle 50 is nonfree

Option 2:

4×150 swim on cruise+50 sec

Middle 50 is nonfree kick



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