Monday, September 17th, 2018 – Stroke

  • Post Author:
  • Post Category:Workouts

10-minute warmup on your own

10 x 50 @ 1:00 Drill – your stroke of focus

8 x 25 @ :40 – Reverse IM order, 2 of each stroke

2 x (4 x 150 @ 30 seconds per 25) Broken like so:

  1. 50, 25, 25 your stroke
    50 of stroke after your stroke in IM (i.e. if your stroke is backstroke, this 50 would be breaststroke)
  2. 25, 50, 25 your stroke
    50 of stroke after your stroke in IM
  3. 25, 25, 50 your stroke
    50 of stroke after your stroke in IM
  4. 25, 25, 25, 25 your stroke
    50 of stroke after your stroke in IM

100 EZ swim after the first 4 and finishing the set

10 x 50 kick, alternate freestyle/backstroke

100 EZ swim

8 x 25 fly @ :45

100 EZ

3000 yards total (not including 10-minute warmup)