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Tuesday May 31
Coach Chris Aerobic Stroke/IM
Warm up
  1. 600 choice (600/600)
Drill
  1. 4x150 (50 swim/50 kick/50 drill) Odds free, evens choice of nonfree stroke. Choice of drills. 4x50 on cruise+15 sec (25 moderate free/25 build nonfree) (800/1400)
Main Set
  1. Today’s set doesn’t use a clock. This is the time to stretch out the strokes and focus on technique, rather than on hammering. Take 15 to 20 seconds rest between everything.
    1x400, repeating 75 free/25 nonfree
    1x300, repeating 50 free/25 nonfree
    1x200, repeating 25 free/25 nonfree
    1x100 all nonfree
    1x300, repeating 50 nonfree/25 kick
    1x200, repeating 25 nonfree/25 kick
    1x100 all kick
    1x200, repeating 25 free/25 nonfree
    1x100 all nonfree
    1x100 all kick
    (2000/3400)
Last set
  1. 8x50 swim with 15 seconds rest between each, maximum DPS
    Odds free, breathing to both sides
    Evens nonfree
    (400/3800)