Thursday, July 12, 2018
Flipping and flopping a stroke set with freestyle, with Chris and Cameron
Warm up:
600 choice
(600/600)
Drill set:
1×400 IM (25 kick/50 drill/25 swim each stroke)
1×300 IM (50 drill/25 swim each stroke)
1×200 IM (25 drill/25 swim each stroke)
1×100 IM
1×300 swim, choice of strokes. Every 3rd length kick
(1300/1900)
Main set:
4×100 nonfree on cruise+30 sec
1×200 free, breathing 25 left side/25 right side/50 bilaterally
3×100 free on cruise+10 sec, descend 1-3
1×200 nonfree, max DPS
2×100 nonfree on cruise+30 sec
1×200 free, breathing 25 left side/25 right side/50 bilaterally
1×100 free on cruise+10 sec, breathing 25 left side/25 right side/50 bilaterally
1×200 nonfree, max DPS
Take 15-20 sec rest on the 200s. Stretch them out, working on good technique and balanced body rotation. Descend or build the 100s nonfree as appropriate to what you’re doing.
(1800/3700)
Last set:
4×150 (50 kick/50 nonfree kick/50 swim)
(600/4300)
Leave a Reply