Wednesday, February 28, 2018
Distance, with a focus on streamlining and body alignment, with Chris and Tina
Warm up:
600 choice
(600/600)
Drill set:
4×75 (50 drill/25 swim)
Odds: drill is single arm drill
Evens: drill is rhythm drill
4×50 kick
Focus on left side/right side symmetry and body balance
(500/1100)
Main set:
1×400 pull
1×100 streamlined kick without a board, building each 25
1×400 pull
1×200 (25 streamlined kick without a board, building each 25/25 swim max Distance Per Stroke)
1×400 pull
1×300 (25 streamlined kick without a board, building each 25/50 swim max DPS)
1×400 pull
Use the 400s to assess and correct any body misalignments. You should be going down the pool straight as an arrow, with no fishtailing. Focus on streamlines off each wall. Descend the 400s 1-4. Use the kicking and the max DPS swims to help with the body alignment. Fins are great on those parts of the set.
(2200/3300)
Last set:
100 easy
4×75 (50 drill/25 swim max DPS)
Same drills as above.
(400/3700)
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