Workout for Thursday, August 10, 2017

Thursday, August 10, 2017

Catching our breath with some stroke work, with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×100 (25 kick/50 drill/25 swim)

One each stroke in IM order

6×50 free on cruise+10 sec, descend 1-3, 4-6

8×25, build

Odds nonfree on cruise+15 sec

Evens:  free on cruise+10 sec

(900/1500)

 

Main set:

Part 1:

1×200 IM, kick the fly

4×25 fly on cruise+10-15 sec, choice of build or descend 1-4

1×200 IM, kick the back

4×25 back on cruise+10-15 sec, choice of build or descend 1-4

1×200 IM, kick the breast

4×25 breast on cruise+10-15 sec, choice of build or descend 1-4

1×200 IM, kick the free

4×25 free on cruise+10-15 sec, choice of build or descend 1-4

IMs are with 15 sec rest after each.  Max DPS on swimming strokes

(1200/2700)

 

Part 2:

10×100 on cruise+20 sec

Odds are choice nonfree at an uptempo pace

Evens are moderate freestyle, focusing on perfect stroke mechanics

(1000/3700)

 

Last set:

4×75 (50 kick/25 swim)

Choice of strokes

(300/4000)

 

 

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