Workout for Thursday, January 4, 2018

IM work, focusing on the stroke details, with Chris and Ryan

Warm up:

600 choice

(600/600)

 

Drill set:

6×100 freestyle

#1-2 on cruise+15 sec

#3-4 on cruise+10 sec

#5-6 on cruise+5 sec

Stretch it out and get warmed up.

4×75 (25 kick/50 stroke drill) 

One each stroke, choice of drills

4×25 swim build

One each stroke

(1000/1600)

 

Main set:

The focus on this set is on clean mechanics and good walls.  Good technique is more important here than going fast.

3×150 IM (50 fly/25 back/25 breast/50 free) with 20 sec rest

#1  kick the 50 fly

#2  drill the 50 fly

#3  swim the 50 fly

4×25 fly on cruise+15 sec, descend 1-4

50 easy

 

3×150 IM (25 fly/50 back/25 breast/50 free) with 20 sec rest

#1  kick the 50 back

#2  drill the 50 back

#3  swim the 50 back

2×50 back on cruise+20 sec, descend 1-2

50 easy

 

3×150 IM (25fly/25 back/50 breast/50 free) with 20 sec rest

#1  kick the 50 breast

#2  drill the 50 breast

#3  swim the 50 breast

1×100 breast, build

50 easy

(1800/3400)

 

Last set:

10×75 (50 kick, build/25 easy swim) on cruise+30 sec

Choice of strokes

100 easy

(850/4250)

 

 

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