Thursday, June 14, 2018
Stroke work–decreasing intervals and halfsies, with Chris and Cameron
warm up:
600 choice
(600/600)
drill set:
4×50 free on cruise+10 sec, descend 1-4
4×50 (25 kick/25 drill), one each stroke
4×50 (25 drill/25 swim), one each stroke
4×25 free on cruise+5 sec, build
4×25 kick, build. Choice of strokes
4×25 swim on cruise+10 sec, build, one each stroke
(900/1500)
main set:
3×100 nonfree on cruise+25 sec
1×200 moderate free on cruise+10 sec, bilateral breathing pattern
2×100 nonfree on cruise+20 sec
1×200 moderate free on cruise+10 sec, bilateral breathing pattern
1×100 nonfree on cruise+15 sec
3×50 nonfree on cruise+20 sec
1×100 moderate free on cruise+10 sec, bilateral breathing pattern
2×50 nonfree on cruise+15 sec
1×100 moderate free on cruise+10 sec, bilateral breathing pattern
1×50 nonfree on cruise+10 sec
3×25 nonfree on cruise+15 sec
1×50 moderate free on cruise+10 sec, bilateral breathing pattern
2×25 nonfree on cruise+10 sec
1×50 moderate free on cruise+10 sec, bilateral breathing pattern
1×25 nonfree on cruise+5 sec
Descend the nonfree if doing the same stroke in each group, or build each if mixing strokes up.
(1750/3250)
last set:
50 easy
4×150 (50 kick/50 drill/50 swim), one each stroke
(650/3900)
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