Thursday, October 5, 2017
Stretch and Press IMs with Chris and Ryan
warm up:
600 choice
(600/600)
drill set:
1×300 swim, every 3rd length kick
4×50 drill, one each stroke
4×25 swim build, one each stroke
(600/1200)
main set:
8×25 nonfree on cruise+15 sec, max DPS and perfect technique
4×100 nonfree on cruise+30 sec, descend 1-4
4×50 nonfree on cruise+20 sec, max DPS and perfect technique
3×100 nonfree on cruise+25 sec, descend 1-3
2×100 nonfree on cruise+25 sec, max DPS and perfect technique
2×100 nonfree on cruise+20 sec, descend 1-2
1×200 nonfree on cruise+30 sec, max DPS and perfect technique
1×100 nonfree on cruise+15 sec
No breaks during this set–the rest is built in to the Max DPS stuff. Ideally, the set is built for IMs, although there is the option to pick a focus stroke.
(1800/3000)
last set:
4×150 pull (50 breathing left side/50 breathing right side/50 breathing in some bilateral pattern)
6×75 kick
odds: nonfree, steady pace
evens: choice, build
50 easy
(1100/4100)
Leave a Reply