Thursday, February 15, 2018
IMs, one stroke at a time, with Chris and Ryan
#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.
3 rounds of:
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.
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.
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