Thursday Workout 1/5/17

With Coach Chris and Coach Ryan

Deja Vu middle distance IM workout 
Warm up 
6 x 50 freestyle +15
Breathing every 3rd or 4th or 5th
200 IM Kick
4 x 50 +15

Drill 1 of each stroke IM order
6 x 50 +15

Build each 50

By 50: fly, back, breast

(1000)

Main set 

5 x 200 IM +20 gear optional

Rotate a fast 50

1: 1st 50 fast

2: 2nd 50 fast

3: 3rd 50 fast

4: 4th 50 fast 

5: 200 fast
100 easy 
5 x 100 IM +20 same pattern
100 easy

(1700/2700)

12 x 25 +15 Choice 

Streamline underwater as long as possible

(300/3000)

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