Thursday, January 19
Descending IM work with Chris and Ryan
Warm up:
600 choice
(600/600)
Drill set:
1×300, every 3rd length kick. Choice of strokes
4×75 (25 kick/50 drill). One each stroke
4×25 build, one each stroke
(700/1300)
Main set:
4×100 stroke or IM on cruise+30 sec, descend 1-4
1×200 stroke or IM, Max DPS. Focus on walls and turns
4×100 stroke or IM on cruise+25 sec, descend 1-4
1×200 stroke or IM, Max DPS. Focus on walls and turns
4×100 stroke or IM on cruise+20 sec, descend 1-4
1×200 stroke or IM, Max DPS. Focus on walls and turns
Use the 200s to focus on mechanics, not pushing the pace. That’s what the 100s are for.
(1800/3100)
Last set:
4 rounds of:
1×100 kick, build the first 75, and sustain pace on the last 25
1×50 drill
2×25
#1 max DPS, #2 build to fast.
One round each stroke. 15-20 sec rest between everything.
(800/3900)
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