Workout for Thursday, July 2, 2018

Thursday, July 12, 2018

Flipping and flopping a stroke set with freestyle, with Chris and Cameron

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×400 IM (25 kick/50 drill/25 swim each stroke)

1×300 IM (50 drill/25 swim each stroke)

1×200 IM (25 drill/25 swim each stroke)

1×100 IM

1×300 swim, choice of strokes.  Every 3rd length kick

(1300/1900)

 

Main set:

4×100 nonfree on cruise+30 sec

1×200 free, breathing 25 left side/25 right side/50 bilaterally

 

3×100 free on cruise+10 sec, descend 1-3

1×200 nonfree, max DPS

 

2×100 nonfree on cruise+30 sec

1×200 free, breathing 25 left side/25 right side/50 bilaterally

 

1×100 free on cruise+10 sec, breathing 25 left side/25 right side/50 bilaterally

1×200 nonfree, max DPS

Take 15-20 sec rest on the 200s.  Stretch them out, working on good technique and balanced body rotation.  Descend or build the 100s nonfree as appropriate to what you’re doing.

(1800/3700)

 

Last set:

4×150 (50 kick/50 nonfree kick/50 swim)

(600/4300)

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