Workout for Thursday, February 22, 2018

Thursday, February 22, 2018

Sneaking legwork into a stroke set, with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×75 free (25 kick/25 drill/25 swim max DPS)

Odds:  drill is single arm drill

Evens:  drill is rhythm drill

4×50 drill, choice of nonfree

4×25 swim build, choice of nonfree strokes

(600/1200)

 

Main set:

Part 1:

1×50 free on cruise+10 sec

1×100 nonfree on cruise+30 sec, max distance per stroke

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

1×100 nonfree on cruise+30 sec, max DPS

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

1×100 nonfree on cruise+30 sec, max DPS

4×50 kick on cruise+20 sec, descend 1-4

1×100 nonfree on cruise+30 sec, max DPS

5×50 free on cruise+10 sec, descend 1-5

Part 2:

1×50 nonfree on cruise+15 sec

1×100 free, max DPS on cruise+5 sec

2×50 nonfree kick on cruise+25 sec, descend 1-2

1×100 free, max DPS on cruise+5 sec

3×50 nonfree on cruise+15 sec, descend 1-3

1×100 free on cruise+5 sec, max DPS

4×50 nonfree kick on cruise+25 sec, descend 1-4

1×100 free on cruise+5 sec, max DPS

5×50 nonfree on crusie+15 sec, descend 1-5

(2300/3500)

 

Last set:

100 easy

8×50 on cruise+15 sec, (25 build to a fast turn/25 easy), choice of strokes

100 easy

(600/4100)

 

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