Set for Saturday, February 25, 2017

Saturday, February 25, 2017

Big IMs with Chris and Kate

warm up:

600 choice


drill set:

1×300 swim, every 3rd length kick

4×75 (25 kick/50 drill), one each stroke in IM order

8×50 freestyle, cruise+10 sec, descend 1-4, 5-8


main set:

8×25 nonfree (preferably Butterfly) on cruise+15 sec

4×100 IM on cruise+20 sec, build the butterfly 

1×100 free, moderate

4×50 nonfree (preferably Backstroke) on cruise+20 sec

2×200 IM on cruise+30 sec, build the backstroke 

1×100 free, moderate

2×100 nonfree (preferably Breaststroke) on cruise+30 sec

1×400 IM, build the breaststroke

1×100 free, moderate


last set:

4×100 kick on cruise+40 sec, descend 1-3, #4 easy



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