Workout for Thursday, 12/15/16

IM focus work with Chris and Ryan

Warm up:

600 choice

(600/600)

 

Drill set:

1×300, every 3rd length kick

4×50 drill, one each stroke

4×25 swim build, one each stroke

4×50 swim, maximum DPS, one each stroke

(800/1400)

 

Main set:

4×100 IM on cruise+20 sec, descend 1-4

These are to get the blood flowing

4×25 freestyle build on cruise+15 sec

Big interval means Build to FAST

4×150 IM on cruise+30 sec

odds:  25 Fly/50 Back/25 Breast/50 Free

evens:  50 Fly/25 Back/50 Breast/25 Free

These are maximum distance per stroke, stretch it out

4×25 Free build on cruise+15 sec

Big build again

4×200 IM on cruise+30 sec

#1 build the Fly, moderate DPS on everything else

#2 build the Back, moderate DPS on everything else

#3 build the Breast, moderate DPS on everything else

#4 build the Free, moderate DPS on everything else

4×25 Free build on cruise+15 sec

(2100/3500)

 

Last set:

1×500 swim or pull

Breathe left side/right side/every 3rd stroke/every 5th stroke by 25

Focus on Left Side/Right Side stroke balance

(500/4000)

 

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