Workout for Thursday, April13, 2017

Thursday, April 13, 2017

IM turns and transitions with Chris and Ryan

Warm up:

600 choice

(600/600)

Drill set:

1×300 swim, every 3^rd 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)