Thursday, June 28, 2018
A sneaky set that goes up and down, with Chris and Griff
Warm up:
600 choice
(600/600)
Drill set:
1×300 swim, every 3rd length kick
4×75 (25 kick/25 drill/25 swim), one each stroke
4×25 swim build, one each stroke
(700/1300)
Main set:
5×100
4×200
3×100
2×200
1×100
20 seconds rest after everything.
Within each step, odd numbered swims are nonfree, and even numbered swims are freestyle. For example, the 5×100 go #1 nonfree, #2 free, #3 nonfree, #4 free, #5 nonfree, and the 4×200 go #1 nonfree, #2 free, and so on.
If the swim is freestyle, the pace is moderate, but the breathing pattern is 25 breathe to your left side/25 breathe to your right side/50 breathing in a bilateral pattern of your choice. Bring your focus to you stroke symmetry and balance.
If the swim is nonfree (and you may mix and match strokes), the 100s are build each 25 from moderate to uptempo (a little faster than normal, but holding your stroke mechanics together), and the 200s are build each 50 from moderate to uptempo. This set may look easy, but it will sneak up on you.
(2100/3400)
Last set:
100 easy
4×125 (25 kick/50 drill/25 uptempo/25 easy), one each stroke
(600/4000)
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