Set for Saturday, May 20, 2017

Saturday, May 20, 2017

IMs, with lots of chances to work the walls, with Chris and Kate

warm up:

600 choice


drill set:

1×300 swim, every 3rd length nonfree

4×75 (50 drill/25 swim)

one each stroke

4×50 free on cruise+10 sec, descend 1-4


main set:

4 rounds of:

1×250 IM

Round 1:  50 fly kick/50 fly drill/50 back/50 breast/50 free

Round 2:  50 fly/50 back kick/50 back drill/50 breast/50 free

Round 3:  50 fly/50 back/50 breast kick/50 breast drill/50 free

Round 4:  50 fly/50 back/50 breast/50 free kick/50 free drill

4×25 on cruise+15 sec, descend 1-4

Round 1:  fly

Round 2:  back

Round 3:  breast

Round 4:  free

1×50 easy free


last set:

4×200 free pull on cruise+15 sec

negative split


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