Workout for Saturday, June 22, 2019

Patterns within patterns stroke and IM work, with Chris and Kate

Warm up:

600 choice


drill set:

300 swim, every 3rd length kick

4×100 IM

odds:  Kick fly/drill back/kick breast/drill free

evens:  Drill fly/kick back/drill breast/kick free

8×25, 2 each stroke

odds:  swim max DPS

evens:  build


main set:

2×200 on cruise+30 sec

3×150 on cruise+25 sec

4×100 on cruise+20 sec

5×50 on cruise+15 sec

odds swims in each line are nonfree.  The interval will be a little tight.  Evens are moderate free.


last set:

1×500 brain scrambler IM

swim this as 5 continuous 100IMs back to back.  Additionally, we’re going to lay on another pattern on top of this.  Swim your 500 as:

1 length kick/1 length swim

1 length kick/2 lengths swim

1 length kick/3 lengths swim

1 length kick/4 lengths swim

1 length kick/5 lengths swim

Can your focus make it through this set?

1×200 choice


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