Thursday, August 16, 2018
Sneaking in some kicking while focusing on the strokes, one at a time, with Chris
Warm up:
600 choice
(600/600)
Drill set:
4×200
#1 freestyle–25 breathe to the left/25 breathe to the right/50 breathe every 3rd stroke. Twice through
#2 IM—50 fly drill/50 back swim/50 breast drill/50 free swim
#3 IM—50 fly swim/50 back drill/50 breast swim/50 free drill
#4 IM—build each 50 from moderate to uptempo
(800/1400)
Main set:
4×125 IM, with 15-20 sec rest after each one
Pick your least favorite nonfree stroke. At that point in the IM, substitute in a 50 kick for the 25 swim.
4×25 of your least favorite stroke on cruise+15 sec
4×125 IM, with 15-20 sec rest after each one
Pick your 2nd favorite nonfree stroke. At that point in the IM, substitute in a 50 kick for the 25 swim.
6×25 of your second favorite stroke on cruise+15 sec
4×125 IM, with 15-20 sec rest after each one
Pick your favorite nonfree stroke. At that point in the IM, substitute in a 50 kick for the 25 swim.
8×25 of your favorite stroke on cruise+15 sec
Build the kicks in the IMs, and moderate on the swim portions. The 25s are your choice of build from moderate to uptempo, or descend 1-4/1-3 and 4-6/1-4 and 5-8
(1950/3350)
Last set:
50 easy
4×150 pull on cruise+15 sec
Odds: breathe 25 left side/25 right side/50 every 3rd stroke
Evens: breathe 25 left side/25 right side/50 every 5th stroke
100 easy
(750/4100)
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