Workout for Thursday, September 26, 2019

Tight intervals on the nonfree with Chris and Chris

warm up:

600 choice

(600/600)

drill set:

1×300 free, every 3rd length kick

4×75

#1 75 kick

#2 25 free/50 kick

#3 50 free/25 kick

#4 75 free

4×75 

#1 75 nonfree drill

#2 25 free/50 nonfree drill

#3 50 free/25 nonfree drill

#4 75 free

(900/1500)

main set:

8×50 on cruise+10 sec

odds nonfree (hurry)

evens moderate free

30 sec rest

4×100 on cruise+15 sec

odds nonfree (hurry)

evens moderate free

30 sec rest

2×200 on cruise+25 sec

#1 nonfree (hurry)

#2 moderate free

You’ll have to press the pace on the nonfree portions.  Use the freestyle portions to swim moderate/recovery.  But keep your technique perfect.

(1200/2800)

last set:

8×75

#1 75 kick

#2 25 nonfree drill/50 kick

#3 50 nonfree drill/25 kick

#4 75 nonfree drill

#5 25 nonfree swim/50 nonfree drill

#6 50 nonfree swim/25 nonfree drill

#7 75 nonfree

#8 easy, choice

1×300 swim or pull

Breathe 25 left side/25 right side/50 bilaterally

(900/3700)

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