Set for Thursday, March 29, 2018

Thursday, March 29, 2018

Picking your spots, with Chris and Cameron

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×150 (50 kick/50 drill/50 swim max DPS)

One each stroke in reverse IM order.  Choice of drills (ask your coach for suggestions if needed)

8×25 swim

Odds:  choice of strokes, max DPS

Evens:  one each stroke, build

(800/1400)

 

Main set:

3×200 on cruise+30 sec

4×150 on cruise+25 sec

5×100 on cruise+20 sec

6×50 on cruise+15 sec

In each set, the odd ones are stroke or IM at an uptempo pace, and the even ones are moderate freestyle, focusing on perfect technique—e.g., 1st 200 is stroke, 2nd 200 is free, 3rd 200 is stroke, 1st 150 is stroke, 2nd 150 is free, and so on.  Extra credit if you can go through the set without breaks between groups.

(2000/3400)

 

Last set:

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

Restore your stroke mechanics after the set

3×200 pull on cruise+15 sec, breathing to alternate sides

(1000/4400)

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