Thursday, February 18, 2021

IM, You M, We all M for IM, and then we focus on a particular stroke, with Chris and Misa

warmup:

300 swim, every 3rd length nonfree

4×50 (25 scull/25 kick)

4×25 swim build, choice of strokes

(600/600)

main set:

4×75 rotating IM on cruise+30-40 sec

4×50 rotating IM on cruise+20-30 sec

4×25 IM order on cruise+10-20 sec

from this point on, pick a particular nonfree stroke to work on. Stay with it the rest of the way.

4×50 kick, build with 15 sec rest

4×75 (25 free breathe left side/25 free breathe right side/25 nonfree build) on cruise+30 sec

4×50 nonfree drill with 15 sec rest

4×25 nonfree on cruise+20 sec, strong descend 1-4

(1400/2000)

last set:

100 easy

4×200 nonfree or IM, rotating a 50 kick build through each one. 20 sec rest

400 swim or pull, every 3rd length nonfree

(1300/3300)

Leave a Reply

%d bloggers like this: