Workout for Thursday, July 13, 2017

Thursday, July 13, 2017

Focusing on your favorite nonfreestyle stroke, with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

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

4×75 (25 kick/50 drill)

One each stroke

4×25 build

One each stroke

(600/1200)

 

Main set:

1×50 nonfree on cruise+15 sec

1×100 free, moderate, on cruise+15 sec

2×50 nonfree on cruise+15 sec

1×100 free, moderate, on cruise+15 sec

3×50 nonfree on cruise+15 sec

1×100 free, moderate, on cruise+15 sec

4×50 nonfree on cruise+15 sec

1×100 free, moderate, on cruise+15 sec

Descend the 50s in each group if doing the same stroke.  If mixing things up, build them.

 

1×200 nonfree, build, on cruise+30 sec

1×100 free, moderate, on cruise+15 sec

1×200 nonfree, build, on cruise+30 sec

2×100 free, moderate, on cruise+15 sec

1×200 nonfree, build, on cruise+30 sec

3×100 free, moderate, on cruise+15 sec

(2100/3300)

 

Last set:

10×50 kick on cruise+20 sec

Odds:  build nonfree

Evens:  choice of strokes, moderate

1×200 easy swim or pull

(700/4000)

 

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