Patterns within patterns stroke and IM work, with Chris and Kate
Warm up:
600 choice
(600/600)
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
(900/1500)
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.
(1500/3000)
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
(700/3700)
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