Wednesday, July 4, 2018
Lots of things with 4s (or multiples of 4) in them, with Chris and Ryan
Warm up:
600 choice
(600/600)
Drill set:
4×100 (25 kick/50 drill/25 swim)
Odds: drill is either single arm drill or rhythm drill, focusing on left side/right side balance
Evens: drill is swimming with hands in a fist, focusing on setting a high elbow catch up front
4×50 kick, build
4×25 swim, build and working on streamlines off the wall
(700/1300)
Main set:
2×100 on cruise+5 sec, descend 1-2
1×800 at the pace of the last 100
3×100 on cruise+10 sec, descend 1-3
1×400 at the pace of the last 100
4×100 on cruise+15 sec, descend 1-4
1×200 at the pace of the last 100
(2300/3600)
Last set:
50 easy
4×150
#1 50 swim/50 kick/50 swim
#2 25 swim/100 kick/25 swim
#3 all kick
#4 all swim
Build on the kicks, and easy on the swims.
(650/4250)