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)