Thursday, January 24, 2018
Sneaking some legwork in via the back door, with Chris and Ryan
warm up:
600 choice
(600/600)
Get fired up set:
9×100 free
#1-3 on cruise+10 sec, descend 1-3
#4-6 on cruise+5 sec, descend 4-6
#7-9 on cruise, descend 7-9
(900/1500)
main set:
Part 1:
4 Rounds of:
1×25 kick
1×50 (25 kick/25 ddrill)
1×75 (25 kick/25 drill/25 swim)
1×100 IM, building the 25 of that round’s particular stroke
Do one round each stroke
Part 2:
4×200 on cruise+20 sec
#1 50 fly, build/15 moderate free
#2 50 moderate free/50 back, build/100 moderate free
#3 100 moderate free/50 breast, build/50 moderate free
#4 150 moderate free/50 free, build
1×200 IM, build each 50 from moderate to fast
(2000/3500)
last set:
100 easy
4×150 (75 kick, build to fast/50 drill/25 swim, max DPS)
one round each stroke
(700/4200)
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