Workout for Thursday, September 28, 2017

Thursday, September 28, 2017

Stroke and IM stuff where we use your legs (remember those?), with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

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

4×100 IM

Odds—kick the short axis strokes (fly and breast) and drill the long axis strokes (back and free)

Evens—drill the short axis strokes and kick the long axis strokes

4×50 choice of nonfree, on cruise+15 sec, mild build

(800/1400)

 

Main set:

Part 1:

1×200 nonfree on cruise+40 sec

1×100 free, moderate, on cruise+10 sec

 

2×100 nonfree on cruise+30 sec

1×100 free, moderate, on cruise+10 sec

 

4×50 nonfree on cruise+20 sec

1×100 free, moderate, on cruise+10 sec

 

8×25 nonfree on cruise+10 sec

1×100 free, moderate, on cruise+10 sec

Stay on the clock through this set.  The nonfree portions are not really high intensity, although a focus on good stroke mechanics is always desired.

(1200/2600)

 

Part 2:

6×25 kick on cruise+15 sec

1×50 free, moderate, on cruise+10 sec

 

3×50 kick on cruise+25 sec

1×50 free, moderate, on cruise+10 sec

 

2×75 kick on cruise+35 sec

1×50 free, moderate, on cruise+10 sec

 

1×150 kick on cruise+45 sec

1×50 free, moderate, on cruise+10 sec

As before, stay on the clock all the way through, and maintain your tempo on whatever stroke you’re kicking.

(800/3400)

 

Last set:

2×150 pull (50 breathing to the left/50 breathing to the right/50 breathing bilaterally)

(300/3700)

 

 

 

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