Saturday 12/10/16
Sneaky IM work with Chris and Kate
Warm up:
600 choice
(600/600)
(not quite) Drill set:
12×50 freestyle
#1-4 on cruise+10 sec
#5-8 on cruise+5 sec
#9-12 on cruise
(600/1200)
Main set:
4 rounds of:
1×300 (50 drill/25 swim max DPS)
1×200 (50 kick/50 swim max DPS)
4×25 on cruise+15 sec, 85% effort
1×50 easy
Do one round each stroke. If you don’t know a good drill (and you should have an idea what you should be working on), ask your coach for a suggestion.
(2600/3800)
Last set:
8×25, choice of stroke
Odds: 0, 1 or two breaths
Evens: max DPS, moderate pace
200 easy pull or swim
(400/4200)
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