Thursday, April 5, 2018
Perchance to focus on some strokes, with Chris and Cameron
Warm up:
600 choice
(600/600)
Drill set:
2×150 free
#1 50 drill/50 kick/50 drill
#2 50 swim/50 kick/50 swim
2×150 nonfree
#1 50 drill/50 kick/50 drill
#2 50 swim/50 kick/50 swim
4×50 swim (25 max DPS/25 build)
One each stroke
(800/1400)
Main set:
3 rounds of the following:
1×100 swim
2×25
1×100 swim
4×25
1×100 swim
6×25
1×100 swim
In round 1, the 100s are freestyle on cruise+10 sec, moderately paced with perfect technique, and the 25s are kick on cruise+15 sec, descending within each group.
In round 2, the 100s are nonfree on cruise+20 sec, moderately paced with perfect technique, and the 25s are free on cruise+5 sec. Again, focus on technique, and given the interval, you’ll need to press the pace a bit. Descend if you can. Otherwise, hold pace.
In round 3, the 100s are IM on cruise+20 sec, moderately paced, and the 25s are choice on cruise+15 sec, descending within each group. Note—if you’re doing free on the 25s, a hard descend is expected.
(2100/3500)
Last set:
4×150 pull (50 free/50 nonfree/50 free) with 15 sec rest after each.
This is your warmdown set. Stretch it out.
(600/4100)
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