Thursday, April 13, 2017
IM turns and transitions with Chris and Ryan
Warm up:
600 choice
(600/600)
Drill set:
1×300 swim, every 3rd length kick
4×75 (50 drill/25 swim)
One each stroke
4×25 swim build
On each stroke
(700/1300)
Main set:
4×75 on your 100 cruise interval
#1 50 Fly/25 Back
#2 50 Back/25 Breast
#3 50 Breast/25 Free
#4 All Free
Focus on turns and transitions
4×100 IM on cruise+30 sec, descend 1-4
4×75 on your 100 cruise interval
#1 50 Fly/25 Back
#2 50 Back/25 Breast
#3 50 Breast/25 Free
#4 All Free
Focus on turns and transitions
2×200 IM on cruise+40 sec, descend 1-2
4×75 on your 100 cruise interval
#1 50 Fly/25 Back
#2 50 Back/25 Breast
#3 50 Breast/25 Free
#4 All Free
Focus on turns and transitions
1×400 IM, build each stroke
(2100/3400)
Last set:
100 easy
4×75 kick on 100 cruise+15 sec
Build each to Fast
100 easy
(500/3900)
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