Saturday, July 3, 2021

Stroke work with Chris and Liz

warm up:

600 choice

(600/600)

drill set:

4×125 (50 kick/50 drill/25 swim), one each stroke

drills:

Fly–3-2-1 Countdown drill (3 strokes left arm/3 strokes right arm/2 left/2 right/1 left/1 right/full stroke the rest of the way). This works best for short course pools. Focus on timing the kicks and holding that rhythm. One kick at hand entry, and a bigger kick at hand exit to propel the arms over the top.

Back–Single Arm Drill. Focus on using core activation to drive the rotation, set the catch and finish the stroke.

Breast–2 Streamlined kicks/1 pull. Focus on driving forward into the streamline and holding it.

Free–2-stroke Rhythm drill. Focus on using core activation to drive the extension out front, set the catch and finish the stroke.

8×25, 2 each stroke

odds–max DPS

evens–build

(700/1300)

main set:

3×150 free (50 breathe left side/50 breathe right side/50 breathe every 3rd stroke) on cruise+15 sec

2×100 nonfree on cruise+30 sec

2×150 free (50 breathe left side/50 breathe right side/50 breathe every 3rd stroke) on cruise+15 sec

4×100 nonfree on cruise+30 sec

1×150 free (50 breathe left side/50 breathe right side/50 breathe every 3rd stroke) on cruise+15 sec

6×100 nonfree on cruise+30 sec

If you’re doing all the same stroke, descend the 100s within each group. If you’re mixing and matching strokes, do the 100s as build.

(2100/3400)

last set:

300 kick, every 3rd length build to fast

100 easy

(400/3800)

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