Workout for Thursday, June 22, 2017

 

Thursday, June 22, 2017

Warm water stroke work, with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

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

4×50 drill, one each stroke

4×25 swim build, one each stroke

(600/1200)

 

Main set:

1×200 free, breathing 25 L/25 R

4×100 nonfree on cruise+30 sec, descend if doing the same stroke or build if mixing strokes

1×200 free, breathing every 3rd stroke

6×75 nonfree on cruise+25 sec, descend in sets of 3 if doing the same stroke, or build if mixing strokes

1×200 free, breathing 50 L/50 R

8×50 on cruise+20 sec, descend in sets of 4 if doing the same stroke, or build if mixing strokes

1×200 free, breathing every 3rd stroke/5th stroke/3rd stroke/7th stroke by 25

(2050/3250)

 

Last set:

1×300 nonfree swim, every 3rd length kick

10×25 swim on cruise+15 sec, choice of strokes

Odds:  work streamlines and breakouts

Evens:  work second half, building to a finish at extension

1×100 easy

(650/3900)

 

 

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