Workout for Thursday, March 8, 2018

Thursday, March 8, 2018

Sneaking in some leg work on stroke day with Chris and Cameron

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick

1×300 swim, every 3rd length nonfree

4×50 drill, one each stroke

4×25 swim build, one each stroke

(900/1500)

 

Main set:

Three rounds of:

1×50

1×100

2×50

1×100

3×50

1×100

In Round 1, the 50s are nonfree on cruise+15 sec, descend within each group.  That means do the same thing in each group.  The 100s are max Distance Per Stroke freestyle, perfect technique.  Take 20 sec rest and regroup for the next set of 50s.

In Round 2, the 50s are kick on cruise+20 sec, descend within each group.  The 100s are max DPS freestyle, perfect technique.  Take 20 sec rest and regroup for the next set of 50s.

In Round 3, the 50s are freestyle on cruise+5 sec, descending within each group.  The 100s are uptempo, choice of nonfree strokes (IM is an option).  Take 45 sec rest and regroup for the next set of 50s.

(1800/3300)

 

Last set:

1×100 easy

4×100 (25 kick/50 drill/25 swim max DPS), choice of strokes

If your stroke mechanics have fallen off, use this set to restore them.

(500/3800)

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