Technique and speed work with Chris and Nate
Warm up
Swimmer's choice
(600/600)
Drill
- 1x300 swim, every 3rd length nonfree
Pick a stroke you’d like to work on in the main set.
1x200 choice of strokes (25 swim/25 kick)
Get your legs warmed up. We’re sprinting later in the workout.
1x200 free (25 breathing to right side/25 breathing to left side/50 breathing every 3rd stroke, and repeat)
Focus on balanced hip rotation.
(700/1300)
Main
- 3 rounds of the following. Choice of strokes or IM. Pick a stroke to focus on, and stay with it through the whole round. If you want to do IM, see the notes in the set. If you want to be really creative, do something different each round.
5x100 with 15 sec rest
#1 100 kick
#2 50 kick/50 drill
#3 100 drill
#4 50 drill/50 swim max DPS
#5 100 swim
The 5x100s are not garbage yardage. Use this time to work on your body position and streamlining. Use the drills to focus on somethi ng in your stroke that needs work. Hopefully, you've been paying attention to your mechanics while you're swimming, and you have some thoughts about what you'd like to improve. If you need help with a focus point, ask your coach to pick something out for you to work on.
4x50, descend 1-4 to fast.
#1 on cruise+15 sec
#2 on cruise+20 sec
#3 on cruise+25 sec
#4 on cruise+30 sec
If you are doing IM, do one 50 of each stroke (your choice of order), and build each one.
Take a Masters minute to regroup your lane.
4x25 on 1:00. All out sprint!
A note on sprinting-we want to avoid "spinning our wheels." You should never be turning over your strokes so fast that your stroke mechanics begin to fall apart. You should always feel as if you are continuing to accelerate all the way through the swim. Focus on maintaining stroke length, albeit, perhaps, at a higher tempo, and maintaining a good streamlined and balanced position in the water.
1x100 recovery
(2700/4000)
Last set
- 4x100 (25 kick/50 drill/25 swim), choice of strokes
(400/4400)