Workout for Thursday, April 20, 2017

Thursday, April 20, 2017

Focusing on your best nonfree stroke with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

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

4×25 kick, build.  One each stroke

4×50 (25 drill/25 swim max DPS).  One each stroke

(600/1200)

 

Main set:

1×200 free, moderate, max DPS on cruise+20 sec

10×25 best nonfree stroke on cruise+15 sec

Odds max DPS, evens build

 

1×200 free, moderate, max DPS on cruise+20 sec

8×50 best nonfree stroke on cruise+20 sec

Descend 1-4, 5-8

 

1×200 free, moderate, max DPS on cruise+20 sec

6×75 on cruise+25 sec

Odds best nonfree stroke (25 easy/25 medium/25 fast)

Evens either just like the odds ones, except max DPS instead, or IM (without the free), max DPS

 

1×200 free, moderate, max DPS on cruise+20 sec

4×100 nonfree on cruise+30 sec

If doing IMs, descend 1-4.  If doing best nonfree, negative split each one

 

100 easy

(2400/3600)

 

Last set:

1×400 pull

Breathing every 3rd stroke/every 5th stroke/every 3rd stroke/every 7th stroke by 50

(400/4000)

 

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