Saturday, February 27, 2021

Longer IM by request, with Chris and Kate

warm up:

300 swim, every 3rd length nonfree

6×50 25 scull/25 kick

4×50 25 drill/25 swim, one each stroke

(800/800)

main set:

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

2×200 IM on cruise+45 sec (25 moderate/25 uptempo)

1×400 IM, max DPS

switch to drill if your stroke begins to break down

(1200/2000)

last set:

4×150 swim or pull on cruise+20 sec (50 breathe left side/50 breathe right side/50 breathe bilaterally)

or

4×150 on cruise+40 sec

odds: 50 free/50 nonfree build/50 free

evens: 50 nonfree/50 free build/50 nonfree

6×50 kick build with 15-20 sec rest

odds nonfree, evens choice of stroke

100 warm down

(1000/3000)

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