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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