Wednesday, April 25, 2018
Working strong finishes a couple of ways, with Chris, Ryan and Tina
Warm up:
600 choice
(600/600)
Drill set:
1×300 swim, every 3rd length kick
20×50
4 on cruise+5 sec
1 on cruise
3 on cruise+5 sec
2 on cruise
2 on cruise+5 sec
3 on cruise
1 on cruise+5 sec
4 on cruise
The 50s come in 5 groups of 4×50. Extra credit if you can make it through all 20 without breaking between groups of 4. This is actually a very meaty part of the workout. It gets more difficult as the set progresses. Very sneaky!
(1300/1900)
Main set:
1×100 (25 kick/50 single arm drill/25 swim max DPS)
1×500 swim, even pace
1×100 (25 kick/50 rhythm drill/25 swim max DPS)
1×500 swim, negative split
1×100 (25 kick/50 gallop drill/25 swim max DPS)
1×500 swim, each successive 125 a little faster than the previous one.
The drills focus on left side/right side stroke balance and symmetry. The 500s work on finishing stronger than they start.
(1800/3700)
Last set:
1×100 easy
1×300 swim, every 3rd length kick
(400/4100)
Leave a Reply