Thursday, March 15, 2018
Adapting a Cody Miller (2016 USA Olympian) set to MVM, with Chris and Griff
warm up:
600 choice
(600/600)
drill set:
6×150
#1-2 50 swim/50 kick/50 swim
#3-4 50 drill/50 swim/50 drill
#5-6 swim, building each 50
odds are freestyle, evens are nonfree
(900/1500)
main set:
4×50 nonfree, uptempo pace on cruise+20 sec
1×300 swim, every 3rd length kick
8×50 on cruise+15 sec
odds moderate pace, choice of stroke (just make the interval)
evens nonfree, uptempo pace
1×300 swim, every 3rd length kick
12×50 on cruise+10 sec
odds moderate pace, choice of stroke (just make the interval)
evens nonfree, uptempo pace
1×300 swim, every 3rd length kick
(2100/3600)
last set:
12×25 on cruise+10 sec
odds fast nonfree
evens moderate free
100 easy
(400/4000)
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