Thursday, February 8, 2018
IM happy. R U? with Chris and Ryan
warm up:
600 choice
(600/600)
drill set:
1×300 swim, every 3rd length kick
4×75 (25 kick/50 drill). One each stroke
4×50 (25 drill/25 swim). One each stroke
(800/1400)
main set:
4×25 your least favorite stroke on cruise+15 sec
1×100 IM, that stroke fast, and the others moderate
4×50 your second least favorite stroke on cruise+20 sec
1×200 IM, that stroke fast, and the others moderate
4×75 your second favorite stroke on cruise+25 sec
1×300 IM, that stroke fast, and the others moderate
4×100 your favorite stroke on cruise+30 sec
1×400 IM, that stroke fast, and the others moderate
Some notes. If you’re doing freestyle on the 100s, stay on cruise+30 sec, and do them fast. If you’re doing extended butterfly, be careful not to let your stroke fall apart. If this begins to happen, switch to drill or a different stroke. Likewise, if a 300 or 400 IM is a bit much for you, cycle through 3 or 4 continuous 100 IMs, focusing on the stroke for that round.
(2000/3400)
last set:
100 easy
4×150 (50 kick/50 drill/50 kick), choice of strokes
(700/4100)
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