workout for Saturday, June 8, 2019

IM Crazy! with Chris and Kate

warm up:

600 choice

(600/600)

drill set (sort of):

1×300 freestyle

4×50 kick on cruise+30 sec

1 each stroke in IM order

1×300 (50 free/25 non free)

4×50 drill on cruise+25 sec

1 each stroke in IM order

1×300 (25 free/50 non free)

4×50 swim, max DPS on cruise+20 sec

1 each stroke in IM order

1×300 IM

(1800/2400)

main set (sort of):

4×100 non free on cruise+30 sec, descend 1-4

1×100 easy free

3×100 non free on cruise+25 sec, descend 1-3

1×100 easy free

2×100 non free on cruise+20 sec, descend 1-2

1×100 easy free

1×100 non free on cruise+15 sec.  Challenge yourself!

1×100 easy free

(1400/3800)

last set:

1×200 choice

(200/4000)