Saturday, May 11, 2019
Sneaking in some intensity with Chris and Griff
Warm up:
600 choice
(600/600)
Drill set:
4×50 free on cruise+5 sec, descend 1-4
4×125 IM
#1 25 fly kick/25 fly drill/25 back/25 breast/25 free
#2 25 fly/25 back kick/25 back drill/25 breast/25 free
#3 25 fly/25 back/25 breast kick/25 breast drill/25 free
#4 25 fly/25 back/25 breast/25 free kick/25 free drill
8×25, two each stroke
Odds are maximum distance per stroke
Evens are build
(900/1500)
Main set:
Part 1:
4 rounds of 4×50
In each round, do one of each stroke in IM order
Round 1: 25 uptempo/25 moderate on cruise+15 sec
Round 2: 25 moderate/25 uptempo on cruise+20 sec
Round 3: 25 build to a fast turn + a good breakout and 3 good strokes off the wall, then easy the rest of the way on cruise+25 sec
Round 4: all uptempo on cruise+30 sec
Take an easy 50 after each round of 4.
(1000/2500)
Part 2:
4×100 free on cruise+15 sec, perfect technique at moderate pace
4×100 free on cruise, hold uptempo pace
100 easy
(900/3400)
Last set:
4×100 IM kick on cruise+45 sec
#1 uptempo on the fly
#2 uptempo on the back
#3 uptempo on the breast
#4 uptempo on the free
100 easy swim
(500/3900)
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