Non-free workout, 12-19-2017

Drill set:
1 x 200 Kick Choice
1 x 200 DPS Free pull
3 x 100 IM drill +20
700

Main Set:
Build a 100 IM then tear down:
1 x 25 fly +10
1 x 50 fly, back +15
1 x 75 fly, back, breast +20
1 x 100 IM +25
1 x 75 back, breast, free +20
1 x 50 breast, free +15
1 x 25 free, regroup
400/1100

3 rounds:
1 x 125 IM +20
By round rotate a 50 stroke (ex. Rd 1: 50 fly then rest of the IM, Rd 2: 25 fly 50 back, Rd 3: 25 fly 25 Back then 50 breast etc.)
1 x 100 Free on Cruise, Moderate, effort rest 10 sec.
1 x 75 fly, back, breast +20
1 x 50 Free on Cruise, Moderate effort, effort rest 10 sec.
1 x 50 stroke (IM order by round) +20
1 x 50 easy, regroup
1350/2450

3 x 150 +30 fly/free/back/free/breast/free
stroke is uptempo
450/2900

Dessert
3 x 200 pull +10
Breathe 3,5,7 by 25s
600/3500

Leave a Reply

%d bloggers like this: