Workout for Thursday, August 16, 2018

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)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: