Workout for Monday 1/2/17

Monday 1/2/17

Getting back into the swing of things, with Chris and Ryan

warm up:

600 choice

(600/600)

drill set:

1×300 swim, every 3rd length kick. Choice of strokes

4×75 (50 drill/25 swim)

odds:  drill is a combination of freestyle with hands in a fist, while also doing dolphin kick at the same time.  The idea is to use the forearm as your paddle, and to extend the front end to help set up the early vertical forearm portion of the pull.

evens:  drill is a choice of single arm drill or rhythm drill.  The focus is on finding the symmetry between your right side and your left side.  Balance your stroke.

4×25 swim, build

(700/1300)

main set:

10×50 on cruise

1×200 (25 breathing to your left/25 breathing to your right/50 breathing every 3rd or 5th stroke)  Focus on left/right balance in your stroke.

8×50 kick with fins on cruise+10 sec

1×200 (25 breathing to your left/25 breathing to your right/50 breathing every 3rd or 5th stroke)  Focus on left/right balance in your stroke.

6×50 on cruise

1×200 (25 breathing to your left/25 breathing to your right/50 breathing every 3rd or 5th stroke)  Focus on left/right balance in your stroke.

4×50 nonfree on cruise+10 sec, descend 1-4

1×200 (25 breathing to your left/25 breathing to your right/50 breathing every 3rd or 5th stroke)  Focus on left/right balance in your stroke.

2×50 on cruise-5 sec

1×200 (25 breathing to your left/25 breathing to your right/50 breathing every 3rd or 5th stroke)  Focus on left/right balance in your stroke.

(2500/3800)

last set:

4×75 pull (25 breathing to your left/25 breathing to your right/25 breathing every 3rd stroke)  Interesting spin–put your pull buoy between your knees or ankles, and pay attention to your body alignment as you move along.

(300/4100)

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