Workout for Thursday, February 21, 2019

Thursday, February 21, 2019

In every IM, there are Turns Turns Turns… with Chris and Chris

Warm up:

600 choice

(600/600)

 

Drill set:

4×200

#1  swim freestyle, breathing 25 left side/25 right side/50 every 3rd stroke twice through

#2  IM.  Drill Fly and Back, Kick Breast and Free

#3  IM.  Kick Fly and Back, Drill Breast and Free

#4  IM, max DPS

(800/1400)

Main set:

4×75 on 100 cruise+10 sec

#1  50 fly/25 back

#2  50 back/25 breast

#3  50 breast/25 free

#4  50 free/25 fly

100 moderate free with perfect technique.  15 sec rest

1×400 IM, max DPS (with the butterfly caveat)

50 easy

 

4×75 on 100 cruise+10 sec

#1  50 fly/25 back

#2  50 back/25 breast

#3  50 breast/25 free

#4  50 free/25 fly

100 moderate free with perfect technique.  15 sec rest

1×200 IM, max DPS (faster pace than the 400 IM)

50 easy

 

4×75 on 100 cruise+10 sec

#1  50 fly/25 back

#2  50 back/25 breast

#3  50 breast/25 free

#4  50 free/25 fly

100 moderate free with perfect technique.  15 sec rest

1×100 IM, max DPS (faster pace than the 200 IM)

50 easy

The focus of this set is on turns and transitions.  Keep your entries into and exits out of the walls quick, clean and streamlined.  If your butterfly begins to break down, shift to either drill or another stroke.  Swimming broken down butterfly is negative training.

(2050/3450)

 

Last set:

6×100 IM on cruise+40 sec

Odds:  swim the fly and back, kick the breast and free

Evens:  kick the fly and back, swim the breast and free

50 easy

(650/4100)

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