Twisty turn stroke work with Chris and Liz
warm up:
300 swim, every 3rd length nonfree
4×50 (25 scull/25 kick)
4×25 swim build
(600/600)
main sets:
option 1:
4×75 rotating IM (50 kick/25 swim)
1×100 free, breathing 25 L/25 R/50 bilaterally
4×75 rotating IM (50 drill/25 swim)
1×200 free, breathing 50 L/50 R/100 bilaterally
4×75 rotating IM, build last 25
1×300 free, breathing 75 L/75 R/150 bilaterally
focus on good turns and streamlines off the walls. Use the freestyle swims to focus on stroke symmetry and balance. 15 seconds rest after each swim
(1500/2100)
option 2:
Build up and tear down a 100 IM
1×25 fly
1×50 (25 fly/25 back)
1×75 (25 fly/25 back/25 breast)
1×100 IM
1×75 (25 back/25 breast/25 free)
1×50 (25 breast/25 free)
1×25 free
15 sec after each swim. Again, focus on turns and streamlines.
(400/2500)
option 3:
1×50 free, breathe 25 L/25 R
1×100 free, breathe 25 L/25 R/50 bilaterally
1×150 free, breathe 50 L/50 R/50 bilaterally
1×200 free, breathe 75 L/75 R/50 bilaterally
1×150 free, breathe 50 L/50 R/50 bilaterally
1×100 free, breathe 25 L/25 R/50 bilaterally
1×50 free, breathe bilaterally
15 sec rest after each swim. Focus on turns, streamlines and stroke symmetry and balance
(800/3300)
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