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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