Today was stroke technique day. Since Monday was IM day, I figured I’d just do some IM stroke technique to mix things up a bit. So, there I was working through it. Honestly, past 25 yards, I don’t have a sprint fly. Okay, I don’t have a sprint fly. I have 2 fly MOs: drown or don’t drown. As for breaststroke, that’s pretty much just make the interval. LOL What can I say? It is what it is.
By the way, I’m using the app to upload this post today. I might like it. We’ll see. LOL
55-minute swim workout, stroke technique
500 warmup (~7:20 min)
Warmup set (600 yds, 12 min)
24 x 25 on :30
1-4: 3-3-3 fly drill (3 R arm, 3 L arm, 3 both arms)
5-6: fly
7-10: back drill
11-12: back
13-16: 2 kicks/stroke breast drill
17-18: breast
19-22: catch-up drill
23-24: free
Main set (1500 yds, 26:20 min)
4 x 125 on 2:00
4 x 100 on 1:40
4 x 75 on 1:15
4 x 50 on :55
4 x 25 on :30
The first 25 of each distance is IM order. The 25s at the end are IM order.
Bonus set (200 yds, 6 min)
4 x 50 on 1:15
Sprint IM order
150 warm down
Total yards: 2950
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