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Swim: Wednesday (Speed)

#swim #55min #speed

Pool: 20m.


Workout

Warmup:      200m (100 FC + 100 BR)

Fingertip:   40d-40s-40d-40s-40d = 200m
             Focus: high elbow, relaxed recovery

6-3-6:       40d-40s-40d-40s-40d = 200m
             Focus: balance on side, legs working

Catch-up:    40d-40s-40d-40s-40d = 200m
             Focus: full extension before each stroke

Main set:    4×200m front crawl — FAST
             30s rest between 200s
             Push the pace, not Z2

Cooldown:    200m breaststroke easy
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Total:       1,800m

Key points

  • Speed day = faster than comfortable
  • Keep stroke count stable even at higher pace
  • Rest is short — 20-30s between 100s, 1 min between blocks
  • After catch-up: use that extension feeling in the main set

How to do the drills

Fingertip drag

Fingertips drag along water during recovery. Elbow high, arm relaxed.

При проносе руки пальцы скользят по воде. Локоть высоко, рука расслаблена.

6-3-6

  1. 6 kicks on left side (left arm forward, right at side)
  2. 3 front crawl strokes
  3. 6 kicks on right side (right arm forward)
  4. 3 front crawl strokes
  5. Repeat

1. 6 ударов на левом боку (левая рука вперёд, правая вдоль тела) 2. 3 гребка кролем 3. 6 ударов на правом боку (правая рука вперёд) 4. 3 гребка кролем 5. Повторять

Catch-up

Front hand stays extended until the other hand touches it. Both hands meet in front before the next stroke.

Передняя рука остаётся вытянутой, пока другая её не коснётся. Обе руки встречаются впереди перед следующим гребком.