Workout for Thursday, April 5, 2018

Thursday, April 5, 2018

Perchance to focus on some strokes, with Chris and Cameron

 

Warm up:

600 choice

(600/600)

 

Drill set:

2×150 free

#1  50 drill/50 kick/50 drill

#2  50 swim/50 kick/50 swim

2×150 nonfree

#1  50 drill/50 kick/50 drill

#2  50 swim/50 kick/50 swim

4×50 swim (25 max DPS/25 build)

One each stroke

(800/1400)

 

Main set:

3 rounds of the following:

1×100 swim

2×25

1×100 swim

4×25

1×100 swim

6×25

1×100 swim

In round 1, the 100s are freestyle on cruise+10 sec, moderately paced with perfect technique, and the 25s are kick on cruise+15 sec, descending within each group.

In round 2, the 100s are nonfree on cruise+20 sec, moderately paced with perfect technique, and the 25s are free on cruise+5 sec.  Again, focus on technique, and given the interval, you’ll need to press the pace a bit.  Descend if you can.  Otherwise, hold pace.

In round 3, the 100s are IM on cruise+20 sec, moderately paced, and the 25s are choice on cruise+15 sec, descending within each group.  Note—if you’re doing free on the 25s, a hard descend is expected.

(2100/3500)

 

Last set:

4×150 pull (50 free/50 nonfree/50 free) with 15 sec rest after each.

This is your warmdown set.  Stretch it out.

(600/4100)

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