Tuesday, December 20, 2011. Nonfreestyle focus.
Chris and Griff coaching
Warm up
Swimmer's choice
(600/600y)
Drill
- 4x100 (50 drill/50 swim)
Odds free, evens nonfree
4x100 (50 swim/50 kick)
Odds free, evens nonfree
(800/1400)
Main
- Pick one nonfree stroke and stick with it. This set is a great opportunity to dial in one stroke and focus on it. And you can focus on freestyle too. The intensity focus on this set isn't about going fast. It's about focusing on stroke mechanics. Take your time on the swims, and focus on what you're doing.
5x100 with 10-15 sec rest
#1 100 free
#2 75 free/25 nonfree
#3 50 free/50 nonfree
#4 25 free/75 nonfree
#5 100 nonfree
5x50 nonfree on cruise+20 sec
5x100 with 10-15 sec rest
#1 100 nonfree
#2 75 nonfree/25 free
#3 50 nonfree/50 free
#4 25 nonfree/75 free
#5 100 free
5x50 free on cruise+10 sec
5x100 with 10-15 sec rest. These are choice of stroke, mix and match if desired.
#1 100 swim
#2 75 swim/25 kick
#3 50 swim/50 kick
#4 25 swim/75 kick
#5 100 kick
5x50 kick on cruise+20 sec
(2250/3650)
Last set
- 1x600 pull in the following pattern:
50 breathing every 3rd stroke
50 breathing two strokes on the right and then two strokes on the left for the whole 50
50 that is 25 breathing to the left/25 breathing to the right
(600/4250)