Workout for Tuesday 12/20/16

Focusing on your favorite nonfree stroke with Chris and Ryan

Warm up:  

600 choice

(600/600)

 

Drill set:

1×300, every 3rd length kick

4×75 (25 kick/50 drill)

odds:  favorite nonfree stroke

evens:  choice

If you need drill suggestions, ask your coach

6×50 on cruise+15 sec

odds:  favorite nonfree stroke, max DPS

evens:  choice, max DPS

(900/1500)

 

main set:

8×25 favorite nonfree stroke on cruise+15 sec

odds:  max DPS

evens:  build

1×100 free on cruise+10 sec

25 breathing to the left/25 breathing to the right/50 breathing every 3rd stroke

4×50 favorite nonfree stroke on cruise+20 sec

odds:  max DPS

evens:  build

1×100 free on cruise+10 sec

25 breathing to the left/25 breathing to the right/50 breathing every 3rd stroke

2×100 favorite nonfree stroke on cruise+30 sec, descend 1-2

1×100 free on cruise+10 sec

25 breathing to the left/25 breathing to the right/50 breathing every 3rd stroke

4×50 favorite nonfree stroke on cruise+20 sec, descend 1-4

1×100 free on cruise+10 sec

25 breathing to the left/25 breathing to the right/50 breathing every 3rd stroke

8×25 favorite nonfree stroke on cruise+15 sec, descend 1-4, 5-8

1×100 free on cruise+10 sec

25 breathing to the left/25 breathing to the right/50 breathing every 3rd stroke

(1500/3000)

 

Last set:

8×50 kick with 15 sec rest

#1-4 moderate pace, descend #5-8

100 easy swim

8×25 choice on cruise+15 sec

2 rounds of 4.  In each round:

#1  12.5 fast/12.5 easy. Work on breakout

#2  12.5 easy/12.5 fast.  Work on timing the finish

#3  easy

#4  fast

(700/4200)

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