Workout for Thursday, June 7, 2018

Thursday, June 7, 2018

A lower intensity day to focus on nonfree strokes, with Chris and Cameron

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×100 free

#1 on cruise+15 sec

#2 on cruise+10 sec

#3 on cruise+5 sec

#4 on cruise

4×75 rotating IM (25 kick/50 drill)

#1 fly/back/breast

#2 back/breast/free

#3 breast/free/fly

#4 free/fly/back

4×75 rotating IM swim

#1 fly/back/breast

#2 back/breast/free

#3 breast/free/fly

#4 free/fly/back

(1000/1600)

 

Main set:

4×100 nonfree on cruise+30 sec

4×75 free on cruise+15 sec

Breathe 25 on your left side/25 on your right side/25 on both sides (your choice of bilateral breathing pattern)

6×50 nonfree on cruise+20 sec

4×75 free on cruise+15 sec

Breathe 25 on your left side/25 on your right side/25 on both sides (your choice of bilateral breathing pattern)

8×25 nonfree on cruise+15 sec

4×75 free on cruise+15 sec

Breathe 25 on your left side/25 on your right side/25 on both sides (your choice of bilateral breathing pattern)

Descend the nonfree if you’re doing the same stroke in a group.  If your mixing and matching strokes, build the swims.  Freestyle 75s are moderate pace, focusing on stroke balance

(1800/3400)

 

Last set:

4×100 (25 kick/50 drill/25 swim)

Choice of stroke and drills

(400/3800)

 

 

 

 

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