Workout for Saturday, September 2, 2017

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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