Workout for Saturday, March 17, 2019

Saturday, March 17, 2018

Bigger stroke distances with legwork, with Chris and Griff

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick

4×75 (25 kick/50 drill), one each stroke

8×25 swim, 2 each stroke

Odds—maximum distance per stroke

Evens—build

(800/1400)

 

Main set:

Part 1:

3×200 nonfree on cruise+30 sec, descend 1-3

1×300 free (25 breathe left/25 breathe right/25 breathe every 3rd stroke)

2×200 nonfree on cruise+25 sec, descend 1-2

1×300 free (25 breathe left/25 breathe right/25 breathe every 5th stroke)

1×200 nonfree on cruise+20 sec, uptempo pace

1×300 free (25 breathe every 3rd stroke/25 breathe every 5th stroke/25 breathing 2 left/2 right)

Do the same thing within each group of 200s so you can descend them.

(2100/3500)

 

Part 2:

4×50 kick on cruise+30 sec, descend 1-4

1×100 moderate on cruise+20 sec

3×50 kick on cruise+25 sec, descend 1-3

1×100 moderate on cruise+20 sec

2×50 kick on cruise+20 sec, descend 1-2

1×100 moderate on cruise+20 sec

1×50 kick on cruise+15 sec

1×100 moderate on cruise+20 sec

Anything you want on the moderate 100s.  Just stay on the interval

(900/4400)

 

Last set:

4×75 (25 kick/25 drill/25 swim), choice of strokes

(300/4700)

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