Thursday, April 26, 2018
100-200-300 progressions for IM and stroke work with Chris and Cameron
Warm up:
600 choice
(600/600)
Drill set:
1×300 swim, every 3rd length nonfree kick
4×50 drill, one each stroke
1×300 swim, every 3rd length nonfree
(800/1400)
Main set:
1×100 nonfree on cruise+30 sec
1×200 free on cruise+10 sec
6×50 nonfree on cruise+20 sec, descend 1-3, 4-6
2×50 nonfree on cruise+20 sec, descend 1-2
1×200 free on cruise+5 sec
4×75 nonfree on cruise+25 sec, descend 1-4
4×25 nonfree on cruise+15 sec, descend 1-4
1×200 free on cruise
3×100 nonfree on cruise+30 sec, descend 1-3
In each subsection of descending swims, do the same stroke. Stay on the clock during each 100-200-300 progression. Take a break between sections if needed.
(1800/3200)
Last set:
4×150, choice of strokes
#1 150 swim
#2 50 kick/100 swim
#3 100 kick/50 swim
#4 150 kick
(600/3800)
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