Workout for Thursday, March 23, 2017

Thursday, 3/23/17

IMs and some legwork with Chris and Ryan

Warm up:

600 choice

(600/600)

Drill set:

1×300 swim, every 3^rd length kick, choice of strokes

4×75 (50 drill/25 swim)

One each stroke

4×25 build

One each stroke

(700/1300)

Main set:

1×200 IM or nonfree on cruise+30 sec

1×200 free on cruise+20 sec

2×200 IM or nonfree on cruise+30 sec, descend 1-2

1×200 free on cruise+20 sec

3×200 IM or nonfree on cruise+30 sec, descend 1-3

1×200 free on cruise+20 sec

Lanes have the option of swapping 2×100 nonfree on cruise+20 sec for each nonfree 200 on cruise+30 sec if desired.  200s freestyle are moderate, with focus on good technique and clean walls.

(1800/3100)

Last set:

1×75 kick, build

1×25 easy swim

2×75 kick, build

1×50 easy swim

3×75 kick, build

1×75 easy swim

Choice of strokes

3×100 pull on cruise+15 sec

25 breathe to the right/25 breathe to the left/25 breathe every 3^rd stroke/25 breathe every 5^th stroke.  Focus on body alignment and stroke balance.

(900/4000)