Workout for Thursday, November 9, 2017

Thursday, November 9, 2017

Stroke work, with a softer hammer this time, with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×100 free

1×50 nonfree kick

 

1×100 free

2×50 nonfree

#1  kick

#2  drill

 

1×100 free

3×50 nonfree

#1  kick

#2  drill

#3  swim

 

1×100 nonfree

1×50 kick, choice of strokes

 

1×100 nonfree

2×50 choice of strokes

#1  kick

#2  drill

 

1×100 nonfree

3×50 choice of strokes

#1  kick

#2  drill

#3  swim

(1200/1800)

 

Main set:

4×50 nonfree on cruise+20 sec

1×100 moderate free on cruise+15 sec

 

2 rounds of:

3×50 nonfree on cruise+15 sec

1×100 moderate free on cruise+15 sec

 

3 rounds of:

2×50 nonfree on cruise+10 sec

1×100 moderate free on cruise+15 sec

The focus of this set is on the 50s nonfree (your choice of strokes).  Within each group, if you’re doing the same stroke, descend the 50s.  If you’re mixing and matching strokes, build the 50s.

(1400/3200)

 

Last set:

3 rounds of:

2×75 kick

#1  25 fast/25 easy/25 fast

#2  25 easy/25 fast/25 easy

4×25 with fast streamlined breakouts. 

After 2-3 good strokes, moderate kick or swim the rest of the way.  Choice of stroke.  15 sec rest after everything.

 

150 easy

(800/4000)

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