Saturday, March 27, 2021

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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