Stroke and IM day. Chris and Griff coaching
Warm up
Swimmer's choice
(600/600)
Drill
- 3x300
#1 swim, every 3rd length nonfree
#2 IM, with a 25 kick/25 drill/25 swim of every stroke
#3 modified IM—25 fly/25 back/25 breast/75 free twice through
(900/1500)
Main Set
- The focus of today's main set is to allow those who are swimming in our meet to do some focus work on the stroke and IM races that we are offering. Good turns and walls should always be a focal point of any set.
4x100 nonfree on cruise+30 sec
1x400 free, moderate, on cruise+15 sec
4x75 nonfree on cruise+25 sec
1x300 free, moderate, on cruise+15 sec
4x50 nonfree on cruise+20 sec
1x200 free, moderate, on cruise+15 sec
4x25 nonfree on cruise+15 sec
1x100 free, moderate, on cruise+15 sec
The sets of 4x are choice of nonfree stroke. If doing the same thing in a round, descend 1-4. If mixing and matching, ramp up your level of effort 1-4.
(2000/3500)
Last set
- 4x125, with 30 sec rest after each.
Each 125 is 25 easy kick/25 medium kick/25 fast kick/50 swim (25 easy and 25 hypoxic—2 or fewer breaths). The 50 swim portion is a great opportunity to work on a good streamlined breakout coming off of a flip turn. Try to get at least 5 strokes off of the turn before taking your first breath.
100 easy
(600/4100)