Workout for Saturday, March 31, 2018

Saturday, March 31, 2018

Building into longer stroke work, with Chris and Kate

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×200 free (25 drill/25 swim max DPS)

4×50 kick, choice of strokes, build

1×200 IM  (25 drill/25 swim max DPS)

4×50 (25 kick/25 drill), choice of strokes and drills

1×200 (25 build nonfree/25 moderate free)

(1000/1600)

 

Main set:

1×200 free—breathing pattern 25 to the left/25 to the right/50 every 3rd stroke/repeat

 

8×50 nonfree

#1-4 on cruise+20 sec, descend 1-4

#5-8 on cruise+15 sec, descend 5-8

1×200 free—breathing pattern 50 every 3rd stroke/50 every 5th stroke/repeat

 

4×100 nonfree

#1-2 on cruise+25, descend 1-2

#3-4 on cruise+20 sec, descend 3-4

1×200 free—breathing pattern 25 to the left/25 to the right/50 every 3rd stroke/repeat

 

2×200 nonfree

#1 on cruise+30 sec

#2 on cruise+25 sec

1×200 free—breathing pattern 50 every 3rd stroke/50 every 5th stroke

(2000/3600)

 

Last set:

4 rounds of 4×25 with 10-15 sec rest

In each round of 25s:

#1  kick, build to fast

#2 drill

#3  swim fast

#4 easy

Do one round each stroke

100 easy

(500/4100)

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 )

Google+ photo

You are commenting using your Google+ 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 )

Connecting to %s