Thursday, June 21, 2018
A little bit of speed play with strokes, while being a bit lighter on the throttle, with Chris and Cameron
Warm up:
600 choice
(600/600)
Drill set:
1×300 swim, every 3rd length kick
4×100 (25 kick/50 drill/25 swim) one each stroke
4×25 swim build, one each stroke
(800/1400)
Main set:
2×200 nonfree on cruise+40 sec, moderate pace, maximum distance per stroke
1×400 free, breathing pattern—25 to the left side/25 to the right side/50 every 3rd stroke
4×100 nonfree on cruise+30 sec, with each 25 building from moderate pace to 75% level of effort (uptempo or better)
1×400 free, breathing pattern—25 to the left side/25 to the right side/50 breathing 2 strokes on the left and 2 strokes on the right
8×50 nonfree on cruise+20 sec
Do the same stroke on #1-4 and descend them
Do the same thing (same or different stroke) on #5-8 and descend them.
The 400s free are moderate. The mixed-up breathing patterns are the important part—they force you to slow down and think about your stroke mechanics and your balance in the water.
(2000/3400)
Last set:
100 easy
4 rounds of:
1×25 fast kick
1×50 drill
1×25 fast swim
1×50 easy
Do one round each stroke
(700/4100)
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