Workout for Sunday, March 11, 2018

Sunday, March 11, 2018

Distance while deemphasizing the arms and upper body, with Chris


Warm up:

600 choice



Drill set:

1×300 swim, every 3rd length rhythm drill

4×50 kick, build

4×75 (50 single arm drill/25 swim max distance per stroke)

8×25 swim build

Odds-breathe to your left side

Evens-breathe to your right side

The focus of the drill set today is on left side/right side stroke balance and symmetry



Main set:

11×150 on cruise+30 sec (50 swim/50 streamlined kick without a board/50 swim)

1×1650 swim or pull

Think of this set as a pair of 1650s.  On the first one, we are breaking it into 11×150, where we will kick on the middle 50 of each, bringing our focus to using the legs on a long distance swim.  This also highlights just how much we use our arms and ignore on legs on such swims.  Here’s a chance to balance our stroke front to back better, especially if you swim the second 1650.



Last set:

4×75 (50 easy backstroke or backstroke drill/25 moderate free)



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