Stroke/IM day. Chris and Griff coaching.
Warm up
Swimmer's choice
(600/600)
Drill
- 1x200 swim
2x150 nonfree
#1 25 kick/25 swim
#2 25 drill/25 swim
1x200 (25 free/25 nonfree)
(700/1300)
Main Set
- Today's nonfree focus is up to the swimmer. They may focus on IMs or on a specific nonfree stroke. The intervals are large enough to allow leeway in doing some of your slower strokes. The intensity level is up to the swimmer, although good technique is always a must-have.
1x100 free on cruise+10 sec, moderate
8x50 nonfree on cruise+25 sec
1x200 free on cruise+20 sec, moderate
4x100 nonfree on cruise+35 sec
1x300 free on cruise+10 sec, moderate
2x200 nonfree on cruise+45 sec
1x400 free on cruise+10 sec, moderate
(2200/3500)
Last set
- 1x300 (50 kick/50 drill)
Choice of strokes
1x300 (or so) draft line swim.
The swimmers start right on each other’s feet. The lane leader pushes the pace, while those behind ride the draft. After a 50, the leader pulls over and jumps back in at the back of the line. The second swimmer in line rotates into the lead, and the cycle repeats until finished.
1x100 easy
(700/4200)