Workout for Saturday, August 24, 2019

Focusing on turns, transitions and finishes with Chris and Kate

warm up:

600 choice

(600/600)

drill set:

4×50 Golf on cruise+10 sec

4×200 IM

odds:  drill the fly and breast, kick the back and free

evens:  kick the fly and breast, drill the back and free

8×25, 2 each stroke

odds:  maximum distance per stroke

evens:  build

(1200/1800)

main set:

3 rounds of 4×75 Rotating IM on your 100 cruise interval + 5 sec

within each round,

#1  fly/back/breast

#2  back/breast/free

#3  breast/free/fly

#4  free/fly/back

Round 1:  uptempo 25 with a fast turn/moderate 50

Round 2:  25 moderate/25 uptempo into a fast turn/25 moderate

Round 3:  50 moderate/25 uptempo into a fast finish

50 easy after each round

4×100 choice non free on cruise+30 sec

odds:  uptempo on the 1st and 3rd lengths, moderate on the 2nd and 4th lengths

evens:  moderate on the 1st and 3rd lengths, uptempo on the 2nd and 4th lengths

(1450/3250)

last set:

50 easy

4×75 (25 kick/25 drill/25 swim)

one each stroke

1×300 pull, very 3rd length nonfree

(650/3900)

 

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