Thursday, June 15, 2017
Sneaking some legwork into a stroke/IM set with Chris and Ryan
Warm up:
600 choice
(600/600)
Drill set:
1×300 swim, every 3rd length kick. Choice of strokes
4×75 (50 drill/25 swim max DPS). One each stroke. Choice of drills
8×25, one pair each stroke
Odds kick, evens swim max DPS
(800/1400)
Main set:
1×200 nonfree on cruise+30 sec
2×100 nonfree on cruise+25 sec, descend level of effort 1-2
4×50 nonfree on cruise+20 sec, descend level of effort 1-4
4×150 (50 free/50 kick/50 free) on cruise+25 sec. Build the 50 kick
4×50 nonfree on cruise+15 sec, hold pace from 50s above
2×100 nonfree on cruise+20 sec, hold pace from 100s above
1×200 nonfree on cruise+25 sec, hold pace from 200 above
(1800/3200)
Last set:
8×25 on cruise+15 sec
Odds nonfree build to fast
Evens moderate, choice of strokes
1×200 choice warmdown
(400/3600)
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