Sunday, March 11, 2018
Distance while deemphasizing the arms and upper body, with Chris
Warm up:
600 choice
(600/600)
Drill set:
1×300 swim, every 3rd length rhythm drill
4×50 kick, build
4×75 (50 single arm drill/25 swim max distance per stroke)
8×25 swim build
Odds-breathe to your left side
Evens-breathe to your right side
The focus of the drill set today is on left side/right side stroke balance and symmetry
(1000/1600)
Main set:
11×150 on cruise+30 sec (50 swim/50 streamlined kick without a board/50 swim)
1×1650 swim or pull
Think of this set as a pair of 1650s. On the first one, we are breaking it into 11×150, where we will kick on the middle 50 of each, bringing our focus to using the legs on a long distance swim. This also highlights just how much we use our arms and ignore on legs on such swims. Here’s a chance to balance our stroke front to back better, especially if you swim the second 1650.
(3300/4900)
Last set:
4×75 (50 easy backstroke or backstroke drill/25 moderate free)
(300/5200)