Workout from Thursday, May 17, 2018

Thursday, May 17, 2018

Breakouts, turns and transitions for all occasions, with Chris and Cameron

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick

3×50 free on cruise+10 sec, descend 1-3

4×75 (50 drill/25 swim), one each stroke

3×50 free on cruise+5 sec, descend 1-3

8×25 on cruise+10 sec

Odds:  build nonfree

Evens:  moderate free

(1100/1700)

 

Main set:

1×300 free.  Breathing pattern is 25 breathe to the left/25 breathe to the right/50 breathe every 3rd stroke

4×75 rotating IM on cruise+25 sec

#1  fly/back/breast

#2  back/breast/free

#3  breast/free/fly

#4  free/fly/back

4×25 kick on cruise+15 sec, build

 

1×200 free.  Breathing pattern is 25 breathe to the left/25 breathe to the right/50 breathe every 3rd stroke

4×50 rotating IM on cruise+20 sec

#1  fly/back

#2  back/breast

#3  breast/free

#4  free/fly

4×25 kick on cruise+15 sec, build

 

1×100 free.  Breathing pattern is 25 breathe to the left/25 breathe to the right/50 breathe every 3rd stroke

4×25 rotating on cruise+15 sec.  One each stroke.

4×25 kick on cruise+15 sec, build

Take your time on the freestyle swims.  The off-kilter breathing patterns are designed to draw attention to your stroke balance and symmetry.  Pick up the pace a bit on the stroke work.  The focus here is on breakouts and transitions.  There are plenty of opportunities to work on everything wall-related.  And you get some leg work too.

(1500/3200)

 

Last set:

3×200

#1  pattern is 25 kick of best nonfree stroke/25 moderate free swim

#2  pattern is 25 drill of best nonfree stroke/25 moderate free swim

#3  pattern is 25 swim best nonfree stroke/25 moderate free swim

(600/3800)

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