Saturday, June 26, 2021

Right into it with minimal clock work, with Chris and Liz

warm up:

600 choice

(600/600)

And right into it! The drills and kicking are built into the set.

1×400 free, breathing 25 left side/25 right side/25 every 3rd stroke/25 every 5th stroke

work on stroke symmetry and balance

4×100 IM (kick fly/swim back/kick breast/swim free), with 15 sec rest

4×100 IM (swim fly/kick back/swim breast/kick free), with 15 sec rest

2×200 IM (drill fly/swim back/drill breast/swim free), with 15 sec rest

single arm drill on fly, focusing on the timing of the kicks; 2 streamline kicks/1 pull on breast, focusing on streamlined extension

2×200 IM (swim fly/drill back/swim breast/drill free), with 15 sec rest

single arm drill on back and free, focusing on shoulder rotation, core engagement and extension

4×100 IM on cruise+30 sec, descend 1-4

This is the only portion of the workout on an interval. Get after it.

1×400 free, breathing 25 every 5th stroke/25 every 3rd stroke/25 right side/25 left side

(2800/3400)

Kick the rest of the way.

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