Workout for Thursday, June 14, 2018

Thursday, June 14, 2018

Stroke work–decreasing intervals and halfsies, with Chris and Cameron

warm up:

600 choice

(600/600)

 

drill set:

4×50 free on cruise+10 sec, descend 1-4

4×50 (25 kick/25 drill), one each stroke

4×50 (25 drill/25 swim), one each stroke

4×25 free on cruise+5 sec, build

4×25 kick, build.  Choice of strokes

4×25 swim on cruise+10 sec, build, one each stroke

(900/1500)

 

main set:

3×100 nonfree on cruise+25 sec

1×200 moderate free on cruise+10 sec, bilateral breathing pattern

2×100 nonfree on cruise+20 sec

1×200 moderate free on cruise+10 sec, bilateral breathing pattern

1×100 nonfree on cruise+15 sec

 

3×50 nonfree on cruise+20 sec

1×100 moderate free on cruise+10 sec, bilateral breathing pattern

2×50 nonfree on cruise+15 sec

1×100 moderate free on cruise+10 sec, bilateral breathing pattern

1×50 nonfree on cruise+10 sec

 

3×25 nonfree on cruise+15 sec

1×50 moderate free on cruise+10 sec, bilateral breathing pattern

2×25 nonfree on cruise+10 sec

1×50 moderate free on cruise+10 sec, bilateral breathing pattern

1×25 nonfree on cruise+5 sec

 

Descend the nonfree if doing the same stroke in each group, or build each if mixing strokes up.

(1750/3250)

 

last set:

50 easy

4×150 (50 kick/50 drill/50 swim), one each stroke

(650/3900)

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