Workout for Thursday, September 6, 2018

Thursday, September 6, 2018

Relaxed intervals, longer distances, and a chance to focus, with Chris and Griff

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×100 (50 kick/50 drill) freestyle

1×25 free, max DPS

1×100 (50 kick/50 drill) breast

2×25 max DPS

#1  free

#2  breast

1×100 (50 kick/50 drill) back

3×25 max DPS

#1  free

#2  breast

#3  back

1×100 (50 kick/50 drill) fly

4×25 max DPS

#1  free

#2  breast

#3  back

#4  fly

(650/1250)

 

Main set:

1×200 nonfree on cruise+40 sec

1×100 free on cruise+15 sec, breathing 25 left side/25 right side/50 every 3rd stroke

1×200 nonfree on cruise+40 sec

2×100 free on cruise+15 sec, breathing 25 left side/25 right side/50 every 3rd stroke

1×200 nonfree on cruise+40 sec

3×100 free on cruise+15 sec, breathing 25 left side/25 right side/50 every 3rd stroke

1×200 nonfree on cruise+40 sec

2×100 free on cruise+15 sec, breathing 25 left side/25 right side/50 every 3rd stroke

1×200 nonfree on cruise+40 sec

1×100 free on cruise+15 sec, breathing 25 left side/25 right side/50 every 3rd stroke

1×200 nonfree on cruise+40 sec

Everything is moderately paced on relaxed intervals.  The focus is on holding stroke technique over longer distances.  The 200s are all choice of nonfree, and the 100s are geared towards working on stroke symmetry and balance.

(2100/3350)

 

Last set:

1×50 swim, choice of strokes, moderate pace

1×25 kick, build

1×50 swim, choice of strokes, moderate pace

2×25 kick, build

1×50 swim, choice of strokes, moderate pace

3×25 kick, build

1×50 swim, choice of strokes, moderate pace

4×25 kick, build

1×50 swim, choice of strokes, moderate pace

(500/3850)

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