Saturday, January 6, 2018
A “Big Mac” stroke and IM workout, with Chris and Kate
Warm up:
600 choice
(600/600)
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
(1000/1600)
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.
(1800/3400)
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
(650/4050)
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