Tuesday, February 1, 2018
Sneaking some freestyle work into a stroke set that focuses on your choice of stroke or IM, with Chris and Ryan
warm up:
600 choice
(600/600)
drill set:
1×300 swim, every 3rd length kick
1×200 IM drill
4×75 (25 kick/25 drill/25 swim), one each stroke
(800/1400)
main set:
4×100 nonfree on cruise+30 sec
1×100 free
4×75 nonfree on cruise+25 sec
1×200 free
4×50 nonfree on cruise+20 sec
1×300 free
4×25 nonfree on cruise+15 sec
1×400 free
On the nonfree, if your doing the same strokes within each group of 4, descend them 1-4. If you’re mixing strokes, build each one. The freestyle swims are breathe 3rd stroke/5th stroke/3rd stroke/7th stroke by 25. Take 30 sec rest after each.
(2000/3400)
last set:
6×100 kick on cruise+40 sec
Each one is 50 nonfree/50 choice
(600/4000)
Leave a Reply