Workout for Thursday, November 2, 2017

Thursday, November 2, 2017

Sneaking in some kick and uptempo stroke work with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×200

#1  swim, max DPS, choice of strokes

#2  odd lengths nonfree kick.  Even lengths swim, choice

#3  odd lengths nonfree drill.  Even lengths swim, choice

#4  odd lenths nonfree swim.  Even lengths swim, choice

(800/1400)

 

Main set:

5×100

#1  free on cruise+10 sec

#2  25 nonfree/75 free on cruise+15 sec

#3  50 nonfree/50 free on cruise+20 sec

#4  75 nonfree/25 free on cruise+25 sec

#5  nonfree on cruise+30 sec

Build the nonfree lengths.  Max DPS on the freestyle.

50 easy

4×200 nonfree with 30 sec rest after each

#1  50 uptempo kick/150 swim max DPS

#2  50 swim max DPS/50 uptempo kick/100 swim max DPS

#3  100 swim max DPS/50 uptempo kick/50 swim max DPS

#4  15 swim max DPS/50 uptempo kick

50 easy

5×100

#1  nonfree on cruise+30 sec

#2  75 nonfree/25 free on cruise+25 sec

#3  50 nonfree/50 free on cruise+20 sec

#4  25 nonfree/75 free on cruise+15 sec

#5  100 free on cruise+10 sec

Build the nonfree lengths.  Max DPS on the freestyle.

(1900/3300)

 

Last set:

4 rounds of:

1×50 nonfree or kick, fast on cruise+30 sec

1×100 swim, moderate/recovery on cruise+30 sec.  Choice of strokes

(600/3900)

 

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