Saturday, March 31, 2018
Building into longer stroke work, with Chris and Kate
Warm up:
600 choice
(600/600)
Drill set:
1×200 free (25 drill/25 swim max DPS)
4×50 kick, choice of strokes, build
1×200 IM (25 drill/25 swim max DPS)
4×50 (25 kick/25 drill), choice of strokes and drills
1×200 (25 build nonfree/25 moderate free)
(1000/1600)
Main set:
1×200 free—breathing pattern 25 to the left/25 to the right/50 every 3rd stroke/repeat
8×50 nonfree
#1-4 on cruise+20 sec, descend 1-4
#5-8 on cruise+15 sec, descend 5-8
1×200 free—breathing pattern 50 every 3rd stroke/50 every 5th stroke/repeat
4×100 nonfree
#1-2 on cruise+25, descend 1-2
#3-4 on cruise+20 sec, descend 3-4
1×200 free—breathing pattern 25 to the left/25 to the right/50 every 3rd stroke/repeat
2×200 nonfree
#1 on cruise+30 sec
#2 on cruise+25 sec
1×200 free—breathing pattern 50 every 3rd stroke/50 every 5th stroke
(2000/3600)
Last set:
4 rounds of 4×25 with 10-15 sec rest
In each round of 25s:
#1 kick, build to fast
#2 drill
#3 swim fast
#4 easy
Do one round each stroke
100 easy
(500/4100)
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