Workout for Thursday, December 6, 2017

Thursday, December 6, 2017
The IMs just keep on rolling, with Chris and Griff
warm up:
600 choice
(600/600)
drill set:
1×200 swim (50 free/50 nonfree)
4×75 (25 kick/50 drill) one each stroke
4×50 swim (25 nonfree/25 free)
4×25 swim build to fast, one each stroke
(800/1400)
main set:
4 rounds of:
1×25
1×50
1×75
1×100
1×200 free, breathing every 3rd stroke/5th stroke/3rd stroke/7th stroke by 25
15 sec rest after everything.  Done one round each stroke, or build up IMs. If doing the latter, start each round with a different stroke.  Today’s set focuses more on technique and transitions, rather than high intensity.  Take your time and do things as cleanly and efficiently as possible.
(1800/3200)
last set:
4×150 (50 kick/50 nonfree swim/50 kick)
8×25 on cruise+15 sec, odds fast, evens easy
choice of strokes
(800/4000)

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