Workout for Thursday, August 9, 2018

Thursday, August 9, 2018

Dicing stroke work finer and finer, and sneaking in some kicking at the same time, with Chris and Cameron

Warm up:

600 choice



Drill set:

4×50 freestyle Golf on cruise+10 sec

4×75 rotating IM.  Each 75 is 25 kick/25 drill/25 swim

4×50 free on cruise+5 sec, breathing 25 to the left side and 25 to the right side

4×25 swim build.  One each stroke



Main set:

2×200 nonfree on cruise+30 sec, descend 1-2

1×300 swim, every 3rd length kick

4×100 nonfree on cruise+25 sec, descend 1-4

1×200 swim, even lengths kick

8×50 on cruise+20 sec, descend 1-4, 5-8

1×100 kick

16×25 on cruise+15 sec

Odds:  good effort (80%+) nonfree

Evens:  moderate free, focusing on perfect technique

Build the kick lengths



Last set:

4×100 swim or pull on cruise+15 sec

Breathe 25 to the left side/25 to the right/50 every 3rd or 5th stroke


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