Saturday, May 20, 2017
IMs, with lots of chances to work the walls, with Chris and Kate
warm up:
600 choice
(600/600)
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
(800/1400)
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
(1600/3000)
last set:
4×200 free pull on cruise+15 sec
negative split
(800/3800)