Workout for Wednesday, March 14, 2018

Wednesday, March 14, 2018

Legging it through a distance set, with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length backstroke

4×50 drill

Odds:  single arm drill

Evens:  rhythm drill

4×25 swim build

(600/1200)

 

Main set:

5×100 with 10 sec rest

#1  100 swim

#2  75 swim/25 kick

#3  50 swim/50 kick

#4  25 swim/75 kick

#5  100 kick

Kick is streamlined, without a board.

1×500 free, maximum distance per stroke, with perfect walls

5×100 with 10 sec rest

#1  100 kick

#2  25 swim/75 kick

#3  50 swim/50 kick

#4  75 swim/50 kick

#5  100 swim

Kick is streamlined, without a board

1×500 free, max DPS, with perfect walls.  Faster than first 500.

This is a great set to do with fins!  The focus of this set is not on the 500s, though.  It’s on the 100s with kicking. We spend far too much time and effort working our arms, shoulders and upper bodies during longer distance swims.  This set highlights the value of your kick during distance races.  Your kick provides lift to help lift your lower body and enhance your streamline, propulsion to help you move through the water, and it helps to provide better side to side balance, again enhancing body alignment.

(2000/3200)

 

Last set:

4×50 swim on cruise+10 sec, ascend 1-4

1×300 swim, every 3rd length kick

(500/3700)

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