Saturday, September 2, 2017
IMs, general to specific focus, with Chris and Kate
warm up:
600 choice
(600/600)
drill set:
1×300 swim, every 3rd length kick
1×300 IM (50 drill/25 swim max DPS)
pick a drill that focuses on something you need to work on. If you don’t know, ask your coach.
1×300 freestyle, every 3rd length nonfree
(900/1500)
main set:
Part 1:
4×250 IM
#1 4×25 Fly on cruise+10 sec/50 Back/50 Breast/50 Free, descend the 25s 1-4
#2 50 Fly/4×25 Back on cruise+10 sec/50 Breast/50 Free, descend the 25s 1-4
#3 50 Fly/50 Back/4×25 Breast on cruise+10 sec/50 Free, descend the 25s 1-4
#4 50 Fly/50 back/50 Breast/4×25 Free on cruise+10 sec, descend the 25s 1-4
Maximum DPS on the 50s
Part 2:
4×50 Free on cruise+10 sec, descend 1-4
6×25 kick on cruise+15 sec, descend 1-3, 4-6
4×50 (25 nonfree/25 free) on cruise+15 sec. Build the nonfree
6×25 kick on cruise+15 sec, descend 1-3, 4-6
4×50 best nonfree on cruise+20 sec, descend 1-4
(1900/3300)
last set:
1×400 pull, every 3rd length nonfree
(400/3700)
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