Thursday, May 11, 2017
Putting the screws to nonfree intervals, with Chris and Ryan
Warm up:
600 choice
(600/600)
Drill set:
1×300 swim, choice of strokes. Every 3rd length kick without a board.
8×50
One pair each stroke
Odds: 25 drill/25 swim
Evens: 25 kick/25 swim
4×25 swim build
One each stroke
(800/1400)
Main set:
Part 1:
4×50 nonfree on cruise+20 sec
1×50 easy choice on cruise+20 sec
3×50 nonfree on cruise+15 sec
1×50 easy choice on cruise+20 sec
2×50 nonfree on cruise+10 sec
1×50 easy choice on cruise+20 sec
1×50 nonfree on cruise+5 sec
1×50 easy choice on cruise+20 sec
(700/2100)
Part 2:
1×100 IM on cruise+20 sec
1×100 free, moderate with perfect technique on cruise+20 sec
2×100 IM on cruise+25 sec, descend 1-2
1×100 free, moderate with perfect technique on cruise+20 sec
3×100 IM on cruise+30 sec, descend 1-3
1×100 free, moderate with perfect technique on cruise+20 sec
(900/3000)
Last set:
4 rounds of:
1×50 kick, build
2×25 kick, fast
1×50 kick, easy
15 sec rest after everything
(600/3600)