Workout for Tuesday 2/21/17

Tuesday, February 21, 2017

Recovery Day with a focus on your favorite nonfreestyle stroke, with Chris and Ryan

warm up:

600 choice

(600/600)

drill set:

1×300 swim, every 3rd length kick

6×50 on cruise+10 sec, descend 1-3, 4-6

1×300 swim, every 3rd length drill.  Choice of strokes and drills

(900/1500)

main set:

4×125 IM with 20 sec rest

Pick your favorite nonfree stroke, and do a 50 kick of it.  For example, if you’re a backstroker, your IMs would go swim 25 fly, kick 50 back, swim 25 breast, swim 25 free.

1×300 swim, every 3rd length your favorite nonfree stroke

4×125 IM with 20 sec rest

This time, the 50 of your favorite nonfree stroke is your choice of drill for that stroke.  For example, if you are a breaststroker, your IMs would go swim 25 fly, swim 25 back, drill 50 breast, swim 25 free.

1×300 swim (25 free/50 favorite nonfree stroke repeated 4 times)

12×25 on cruise+15 sec, done in 4 rounds of 3×50

in each round:

#1 favorite nonfree, maximum distance per stroke

#2 favorite nonfree, build to fast

#3 easy free

(1900/3400)

last set:

3×100 kick with 15 sec rest

odd lengths build your favorite nonfree stroke, evens choice

3×100 pull on cruise+15 sec

Breathe 25 to your right side, 25 to your left side, 25 every 3rd stroke, and 25 every 5th stroke.  These are low intensity, focusing on left/right stroke balance.

(600/4000)

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