Workout for Thursday, June 21, 2018

Thursday, June 21, 2018

A little bit of speed play with strokes, while being a bit lighter on the throttle, with Chris and Cameron

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick

4×100 (25 kick/50 drill/25 swim) one each stroke

4×25 swim build, one each stroke

(800/1400)

 

Main set:

2×200 nonfree on cruise+40 sec, moderate pace, maximum distance per stroke

1×400 free, breathing pattern—25 to the left side/25 to the right side/50 every 3rd stroke

4×100 nonfree on cruise+30 sec, with each 25 building from moderate pace to 75% level of effort (uptempo or better)

1×400 free, breathing pattern—25 to the left side/25 to the right side/50 breathing 2 strokes on the left and 2 strokes on the right

8×50 nonfree on cruise+20 sec

Do the same stroke on #1-4 and descend them

Do the same thing (same or different stroke) on #5-8 and descend them.

The 400s free are moderate.  The mixed-up breathing patterns are the important part—they force you to slow down and think about your stroke mechanics and your balance in the water.

(2000/3400)

 

Last set:

100 easy

4 rounds of:

1×25 fast kick

1×50 drill

1×25 fast swim

1×50 easy

Do one round each stroke

(700/4100)

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