Thursday, May 31, 2018
Topsy turvy stroke work with extra leg work, with Chris and Cameron
Warm up:
600 choice
(600/600)
Drill set:
1×300 swim, every 3rd length choice of nonfree stroke
8×50 free
#1-2 on cruise+15 sec
#3-4 on cruise+10 sec
#5-6 on cruise+5 sec
#7-8 on cruise
1×400 IM (25 kick/50 drill/25 swim for each stroke)
1×300 IM (25 kick/25 drill/25 swim for each stroke)
1×200 IM (25 kick/25 swim for each stroke)
1×100 IM
(1700/2300)
Main set:
4 rounds of:
1×200 nonfree on cruise+40 sec, moderate pace
2×50 nonfree on cruise+20 sec
#1 at the same moderate level of effort as the 200
#2 uptempo level of effort
4×25 on cruise+15 sec
Odds: fast nonfree
Evens: moderate free
(1600/3900)
Last set:
1×300 (50 kick/25 swim), choice of strokes
(300/4200)