Workout for Thursday, November 29, 2018

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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