Workout for Thursday, March 30, 2017

Thursday, March 30, 2017

IMs—hitting all the notes, one at a time, with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×200 (50 kick/50 swim)

4×100 (50 kick/50 drill)

#1-2 free, #3-4 nonfree

4×50 (25 nonfree/25 free) on cruise+10 sec

(800/1400)

 

Main set:

2×75 best nonfree stroke on cruise+20-25 sec

5×100 IM or stroke on cruise+30 sec

If doing IMs, build the length of that particular stroke.  If doing 100s of that stroke, work a build within each 25 of the 100.

3×50 second best nonfree stroke on cruise+15-20 sec

4×100 IM or stroke on cruise+30 sec

If doing IMs, build the length of that particular stroke.  If doing 100s of that stroke, work a build within each 25 of the 100.

6×25 worst nonfree stroke on cruise+10-15 sec

3×100 IM or stroke on cruise+30 sec

If doing IMs, build the length of that particular stroke.  If doing 100s of that stroke, work a build within each 25 of the 100.

(1650/3050)

 

Last set:

3×200 free on cruise+15 sec

Breathing pattern is 50 breathe left/50 breathe right/50 breathe every 3rd stroke/50 your normal breathing pattern.

Focus on left/right differences and try to correct stroke assymetries.

1×300 kick

(900/3950)

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s