Thursday, January 12, 2017
IM focus with Chris and Ryan
Warm up:
600 choice
(600/600)
Drill set:
1×300, every 3rd length kick
Choice of strokes
4×75 (50 drill/25 swim max DPS)
One each stroke
(600/1200)
Main set:
2×50 kick, Fly
4×25 Fly on cruise+15 sec, descend 1-4
4×100 IM on cruise+30 sec, build the Fly, moderate on the other strokes
2×50 kick, Back
4×25 Back on cruise+15 sec, descend 1-4
2×200 IM on cruise+40 sec, build the Back, moderate on the other strokes
2×50 kick, Breast
4×25 Breast on cruise+15 sec, descend 1-4
1×400 IM, build the Breast, moderate on the other strokes
(1800/3000)
Last set:
5×200 Free on cruise+15 sec
Gear up as you see fit (fins, paddles, pull buoy), and hold your cruise-5 sec pace or better on all five.
100 easy
(1100/4100)
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