Thursday, November 29, 2018
Recovery stroke work with Chris and Kate
Warm up:
600 choice
(600/600)
Drill set:
6×100 free
#1-2 on cruise+10 sec
#3-4 on cruise+5 sec
#5-6 on cruise
4×75 (25 kick/25 drill/25 swim)
One each stroke
(900/1500)
Main set:
1×200 IM, kick the 50 of your worst stroke
8×25 of your worst stroke on cruise+15 sec
1×200 IM, kick the 50 of your 2nd worst stroke
4×50 of your 2nd worst stroke on cruise+20 sec
1×200 IM, kick the 50 of your 2nd best stroke
2×100 of your 2nd best stroke on cruise+30 sec
1×200 IM, kick the 50 of your best stroke
1×200 of your best stroke
The few intervals in this set are pretty laid back. The focus is on relaxing, stretching things out and maintaining good form.
(1600/3100)
Last set:
8×75, 2 each stroke
In each pair, #1 is 50 kick build/25 drill, #2 is 50 drill/25 swim build
1×300 pull
Breathing pattern is 25 breathe to the left/25 breathe to the right/50 breathing 2 strokes left-2 strokes right
(900/4000)
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