Thursday, February 15, 2018
IMs, one stroke at a time, with Chris and Ryan
Warmup:
600 choice
(600/600)
First set:
12×100 free
#1-3 on cruise+15 sec
#4-6 on cruise+10 sec
#7-9 on cruise+5 sec
#10-12 on cruise
We’re doing things in a different order today, working the kick and drills into the main set. Use this set to get loosened up and get your heart pumping.
(1200/1800)
Main set:
Part 1:
3 rounds of:
1×100 kick
2×50 drill
1×200 swim in the following fashion:
Round 1: 8×25 on cruise+15 sec
Round 2: 4×50 on cruise+20 sec
Round 3: 2×100 on cruise+30 sec
Do one round each nonfree stroke. You get to determine which stroke goes into which round. If you need drill suggestions, ask your coach. IMs are an option, and so is a focus on a single nonfree stroke.
(1200/3000)
Part 2:
6×100 IM on cruise+45 sec
Odds: kick the fly and breast without a board, and swim the back and free.
Evens: swim the fly and breast, and kick the back and free without a board.
(600/3600)
Last set:
4×150 swim or pull
First 50 freestyle, building from moderate to uptempo pace (75-80% effort)
Middle 50 nonfree at uptempo pace (75-80% effort)
Last 50 easy
(600/4200)
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