Thursday, February 2, 2017
Focusing on IMs, a piece at a time, with Chris and Ryan
Warm up:
600 choice
(600/600)
Drill set:
3×150
#1 swim freestyle
#2 25 nonfree stroke drill/25 swim free
#3 25 nonfree kick/25 nonfree swim, max DPS
4×75 (50 drill/25 swim)
One each stroke in IM order
3×50 swim (25 nonfree build/25 free max DPS)
(900/1500)
Main set:
4×25 fly on cruise+15 sec, max DPS
1×200 IM, build the fly
3×50 back on cruise+15 sec, max DPS
2×200 IM on cruise+30 sec, build the backstroke
2×75 breast on cruise+20 sec, max DPS
3×200 IM on crusie+30 sec, build the breaststroke
1×100 free, max DPS
1×200 IM, good effort
(1900/3500)
Last set:
100 easy
4 rounds of 3×50 kick on cruise+20 sec
Do one round each stroke, and descend to fast within each round
100 easy
(800/4300)
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