Workout for Thursday, April 26, 2018

Thursday, April 26, 2018

100-200-300 progressions for IM and stroke work with Chris and Cameron

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length nonfree kick

4×50 drill, one each stroke

1×300 swim, every 3rd length nonfree

(800/1400)

 

Main set:

1×100 nonfree on cruise+30 sec

1×200 free on cruise+10 sec

6×50 nonfree on cruise+20 sec, descend 1-3, 4-6

 

2×50 nonfree on cruise+20 sec, descend 1-2

1×200 free on cruise+5 sec

4×75 nonfree on cruise+25 sec, descend 1-4

 

4×25 nonfree on cruise+15 sec, descend 1-4

1×200 free on cruise

3×100 nonfree on cruise+30 sec, descend 1-3

In each subsection of descending swims, do the same stroke.  Stay on the clock during each 100-200-300 progression.  Take a break between sections if needed.

(1800/3200)

 

Last set:

4×150, choice of strokes

#1  150 swim

#2  50 kick/100 swim

#3  100 kick/50 swim

#4  150 kick

(600/3800)

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