Workout for Thursday, August 22, 2018

Thursday, August 23, 2018

Off the hammer a bit, with a chance to focus on some technical stuff of your choice, with Chris and Kate

Warm up:

600 choice

(600/600)

 

Drill set:

4×200

#1  freestyle, breathing 25 to the left/25 to the right/50 every 3rd stroke

#2  200 IM kick

#3  200 IM drill

#4  200 IM swim max DPS

(800/1400)

 

Main set:

1×50 kick

1×100 free

2×50 kick

1×100 free

3×50 kick

1×100 free

4×50 kick

1×100 free

15 sec rest after everything.  Build or descend the 50s kick.  Max DPS on the 100s, paying extra attention to good entry and exits at the walls.

 

1×50 swim nonfree

1×100 IM

2×50 swim nonfree

1×100 IM

3×50 swim nonfree

1×100 IM

4×50 swim nonfree

1×100 IM

15 sec rest after everything.  Build or descend the 50s nonfree (they’re your choice of stroke), with emphasis on the entries and exits.  Max DPS on the 100s, focusing on quick and legal turns.

(1800/3200)

 

Last set:

6×100 pull on cruise+15 sec

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

(600/3800)

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