IM fun with Chris and Kate
warm up:
600 choice
(600/600)
drill set:
300 swim, every 3rd length kcik
4×100 IM
odds: kick fly/drill back/kick breast/drill free
evens: drill fly/kick back/drill breast/kick free
8×25 swim, 2 each stroke
odds: max DPS, evens: build
(900/1500)
main set:
5×50 on cruise+15 sec
4×100 on cruise+20 sec
3×150 on cruise+25 sec
2×200 on cruise+30 sec
odds are nonfree, and evens are moderate free
(1500/3000)
last set:
1×500 Brain Scrambler IM
Think of this as 5 consecutive 100 IMs in the following pattern:
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
1×200 easy
(700/3700)
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