Saturday, July 17, 2021

A sneaky 1600 IM, with Chris and Liz

warm up:

600 choice

(600/600)

drill set:

6×50 on cruise+15 sec (25 nonfree/25 free)

(300/900)

main set:

round 1: Best stroke

2×50 kick, build

4×25 drill

1×200 swim, max DPS

round 2: 2nd best stroke

2×50 kick, build

4×25 drill

2×100 swim on cruise+30 sec, descend 1-2

round 3: 3rd best stroke

2×50 kick, build

4×25 drill

4×50 on cruise+20 sec, descend 1-4

round 4: least favorite stroke

2×50 kick, build

4×25 drill

8×25 on cruise+15 sec, descend 1-4, 5-8

drills:

Fly: 3-2-1 Countdown drill

Back: single arm/lat grab

Breast: breast pull with a flutter kick

free: 2 stroke rhythm drill with hands in a fist

(1600/2500)

last set:

4 rounds of :

1×50 kick, build

1×25 kick, fast

1×25 easy

(400/2900)

300 swim or pull, bilateral breathing

(300/3200)

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