Set for Thursday, March 29, 2018

Thursday, March 29, 2018

Picking your spots, with Chris and Cameron

Warm up:

600 choice

(600/600)

Drill set:

4×150 (50 kick/50 drill/50 swim max DPS)

One each stroke in reverse IM order.  Choice of drills (ask your coach for suggestions if needed)

8×25 swim

Odds:  choice of strokes, max DPS

Evens:  one each stroke, build

(800/1400)

Main set:

3×200 on cruise+30 sec

4×150 on cruise+25 sec

5×100 on cruise+20 sec

6×50 on cruise+15 sec

In each set, the odd ones are stroke or IM at an uptempo pace, and the even ones are moderate freestyle, focusing on perfect technique—e.g., 1^st 200 is stroke, 2^nd 200 is free, 3^rd 200 is stroke, 1^st 150 is stroke, 2^nd 150 is free, and so on.  Extra credit if you can go through the set without breaks between groups.

(2000/3400)

Last set:

4×100 (25 kick/50 drill/25 swim), choice of strokes

Restore your stroke mechanics after the set

3×200 pull on cruise+15 sec, breathing to alternate sides

(1000/4400)