Set for Thursday, July 6, 2017

Thursday, July 6, 2017

Cleaning up IMs, stroke by stroke, with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×200

#1  free, breathing 25 left side/25 right side/50 every 3rd stroke

Focus on stroke symmetry and balance

#2  IM (25 streamlined kick without a board/drill)

Drills are 2 stroke rhythm drill for Fly, Back and Free, and 2 streamlined kicks+1 pull for Breast

#3  IM (25 drill/25 swim max DPS)

Drills as above

#4  IM (25 streamlined kick without a board/25 swim max DPS)

(800/1400)

 

Main set:

1×250 IM (50 kick/50 drill on Fly, swim the rest max DPS)

4×25 Fly on cruise+15 sec, descend 1-4

50 easy

 

1×250 IM (50 kick/50 drill on Back, swim the rest max DPS)

4×25 Back on cruise+15 sec, descend 1-4

50 easy

 

1×250 IM (50 kick/50 drill on Breast, swim the rest max DPS)

4×25 Breast on cruise+15 sec, descend 1-4

50 easy

 

1×250 IM (50 kick/50 drill on Free, swim the rest max DPS)

4×25 Free on cruise+15 sec, descend 1-4

50 easy

(1600/3000)

 

Last set:

1×300 pull, every 3rd length nonfree

8×50 kick on cruise+20 sec

2 each stroke, descend each pair

100 easy swim

(800/3800)

 

 

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