12/04/15 Workout Recap - Stroke Integration

I swam with the team for this workout and I loved this one! For some reason, for me, I find that transitioning to butterfly to the end of a 100 or 75  is more challenging than starting out with fly. But, it's a good challenge, one that I can repeat effectively throughout the set.

Then, on the 150s, be sure to PUNCH the fast 50 - I mean, make it FAST! - and the remainder of the 150 is a moderate, aerobic pace.

12/04/15
w/u: 600 warm up as 2 x (200 Free/100 as kick/drill/pull/scull/etc)

PS: 8 x 50 kick (fins opt.) @ :50 OR :55 OR 1:00

MS1:         
3 x 100 as 75 free/25 stroke @ 1:35 OR 1:45 OR 1:55

4 x 75 as 50 free/25 stroke @ 1:15 OR 1:25 OR 1:35

6 x 50 as 25 free/25 stroke @ :50 OR :55 OR 1:00


MS2:
6 x 150 PULL (buoy & padds) @ 2:15 OR 2:25 OR 2:40
*with rotating FAST 50 across 150s  (i.e., 1st 50 of 1st 150 is FAST, 2nd 50 of 2nd 150 is FAST, 3rd 50 of 3rd 150, repeat        


C/D 

Posted on December 7, 2015 .