IM focus work with Chris and Ryan
Warm up:
600 choice
(600/600)
Drill set:
1×300, every 3rd length kick
4×50 drill, one each stroke
4×25 swim build, one each stroke
4×50 swim, maximum DPS, one each stroke
(800/1400)
Main set:
4×100 IM on cruise+20 sec, descend 1-4
These are to get the blood flowing
4×25 freestyle build on cruise+15 sec
Big interval means Build to FAST
4×150 IM on cruise+30 sec
odds: 25 Fly/50 Back/25 Breast/50 Free
evens: 50 Fly/25 Back/50 Breast/25 Free
These are maximum distance per stroke, stretch it out
4×25 Free build on cruise+15 sec
Big build again
4×200 IM on cruise+30 sec
#1 build the Fly, moderate DPS on everything else
#2 build the Back, moderate DPS on everything else
#3 build the Breast, moderate DPS on everything else
#4 build the Free, moderate DPS on everything else
4×25 Free build on cruise+15 sec
(2100/3500)
Last set:
1×500 swim or pull
Breathe left side/right side/every 3rd stroke/every 5th stroke by 25
Focus on Left Side/Right Side stroke balance
(500/4000)
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