Workout for Thursday, January 18, 2017

Thursday, January 18, 2018

Stroke or IMs, and that’s only the half of it, with Chris and Ryan

Warm up:

600 choice

(600/600)

Drill set:

1×300 swim, every 3^rd length kick

On the 50s swim, count strokes on the first 25, and take 1 fewer on the second 25.

4×50 drill, one each stroke

Choice of drills

4×25 swim, build.  One each stroke

(600/1200)

Main set:

Part 1:

3×100 nonfree on cruise+30 sec, descend 1-3

1×200 free, breathing every 3^rd stroke/5^th stroke by 50

2×100 nonfree on cruise+25 sec, descend 1-2

1×200 free, breathing every 3^rd stroke/5^th stroke by 50

1×100 nonfree on cruise+20 sec

1×200 free, breathing every 3^rd stroke/5^th stroke by 50

Part 2:

3×50 nonfree on cruise+20 sec, descend 1-3

1×100 free, breathing every 3^rd stroke/5^th stroke/3^rd stroke/7^th stroke by 25

2×50 nonfree on cruise+15 sec, descend 1-2

1×100 free, breathing every 3^rd stroke/5^th stroke/3^rd stroke/7^th stroke by 25

1×50 nonfree on cruise+10 sec

1×100 free, breathing every 3^rd stroke/5^th stroke/3^rd stroke/7^th stroke by 25

Part 3:

3×25 nonfree on cruise+15 sec, descend 1-3

1×50 free, no breathing from the flags into and out of the wall.

2×25 nonfree on cruise+10 sec, descend 1-2

1×50 free, no breathing from the flags into and out of the wall.

1×25 nonfree on cruise+5 sec

1×50 free, no breathing from the flags into and out of the wall.

In addition to the descend work and decreasing intervals on the nonfree work, the freestyle portions focus on breathing patterns.  Take 30 seconds rest after each freestyle swim.

(2100/3300)

Last set:

100 easy swim

4×150 (50 kick build to fast/50 drill/50 kick moderate)

Choice of strokes

100 easy

(800/4100)