Thursday, March 30, 2017
IMs—hitting all the notes, one at a time, with Chris and Ryan
Warm up:
600 choice
(600/600)
Drill set:
1×200 (50 kick/50 swim)
4×100 (50 kick/50 drill)
#1-2 free, #3-4 nonfree
4×50 (25 nonfree/25 free) on cruise+10 sec
(800/1400)
Main set:
2×75 best nonfree stroke on cruise+20-25 sec
5×100 IM or stroke on cruise+30 sec
If doing IMs, build the length of that particular stroke. If doing 100s of that stroke, work a build within each 25 of the 100.
3×50 second best nonfree stroke on cruise+15-20 sec
4×100 IM or stroke on cruise+30 sec
If doing IMs, build the length of that particular stroke. If doing 100s of that stroke, work a build within each 25 of the 100.
6×25 worst nonfree stroke on cruise+10-15 sec
3×100 IM or stroke on cruise+30 sec
If doing IMs, build the length of that particular stroke. If doing 100s of that stroke, work a build within each 25 of the 100.
(1650/3050)
Last set:
3×200 free on cruise+15 sec
Breathing pattern is 50 breathe left/50 breathe right/50 breathe every 3rd stroke/50 your normal breathing pattern.
Focus on left/right differences and try to correct stroke assymetries.
1×300 kick
(900/3950)
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