Thursday, May 4, 2017
May the Force be with your IMs, with Chris and Ryan
Warm up:
600 choice
(600/600)
Drill set:
1×200 swim
Count strokes on the odd lengths and decrease by at least 1 stroke on the even lengths
4 rounds of:
1×25 kick
1×50 (25 kick/25 drill)
1×75 (25 kick/25 drill/25 swim)
One round each stroke
(800/1400)
Main set:
4×100 IM on cruise+25 sec
#1 build the Fly
#2 build the Back
#3 build the Breast
#4 build the Free
4×200 IM on cruise+30 sec, descend 1-4
8×50 choice nonfree on cruise+15 sec
The 50s are an opportunity to focus on a particular stroke or transition/turn
(1600/3000)
Last set:
6×100 pull on cruise+10 sec
Odds—breathe every 3rd stroke/5th stroke/3rd stroke/7th stroke by 25
Evens—50 breathing in your normal pattern/50 breathing 2 left-2 right
1×300 kick
(900/3900)