Workout for Saturday, July 29, 2017

Saturday, July 29, 2017

IM work with transitions and a little pop with Chris and Kate

warm up:

600 choice


drill set:

1×200 swim, max DPS

4×100 (25 kick/50 drill/25 swim)

one each stroke

4×50 free on cruise+10 sec

#1 25 breathing to the right/25 breathing to the left

#2 breathe every 3rd stroke

#3 breathe 2 strokes left/2 strokes right

#4 breath every 5th stroke


main set:

4 rounds of:

4×75 rotating IM with 15 sec rest

#1 fly/back/breast

#2 back/breast/free

#3 breast/free/fly

#4 free/fly/back

4×25 swim build on cruise+15 sec

Round 1, kick the fly on the IMs, and the 25s are fly

Round 2, kick the back on the IMs, and the 25s are back

Round 3, kick the breast on the IMs, and the 25s are breast

Round 3, kick the free on the IMs, and the 25s are free


last set:

1×800 free, every 3rd 50 is nonfree


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