Saturday, July 29, 2017
IM work with transitions and a little pop with Chris and Kate
warm up:
600 choice
(600/600)
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
(800/1400)
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
(1600/3000)
last set:
1×800 free, every 3rd 50 is nonfree
(800/3800)
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