Workout for Thursday, April 19, 2018

Thursday, April 19, 2018

IMs, focusing on one stroke at a time, with Chris and Cameron

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×150

#1  swim freestyle, max DPS

#2  kick 50 Fly/50 Back/50 Breast

#3  swim freestyle, max DPS

#4  drill 50 Fly/50 Back/50 Breast

4×100 (50 kick/50 drill)

One each stroke

4×50 swim build

One each stroke

(1200/1800)

 

Main set:

3 rounds of the following:

1×200 free (25 breathe left/25 breathe right/50 every 3rd stroke and repeat)

4×25 swim build on cruise+15 sec

1×200 IM

In round 1, the 25s are Fly.  On the 200 IM, the Fly leg is fast.  The other strokes are moderate.

In round 2, the 25s are Back.  On the 200 IM, the Back leg is fast.  The other strokes are moderate.

In round 3, the 25s are Breast.  On the 200 IM, the Breast leg is fast.  The other strokes are moderate.

(1500/3300)

 

Bonus Round:

1×200 free (25 breathe left/25 breathe right/50 every 3rd stroke and repeat)

4×25 swim freestyle build on cruise+15 sec

1×200 IM, fast on the freestyle leg.  The other legs are moderate.

Unveil this round after completion of Rounds 1-3, and if there is time left.

(500/3800)

 

Last set:

100 easy

4×75 (25 kick/25 drill/25 swim max DPS)

One each stroke

(400/4200)

 

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