Workout for Thursday, January 12, 2017

Thursday, January 12, 2017

IM focus with Chris and Ryan

Warm up:

 600 choice

(600/600)

  

Drill set:

1×300, every 3rd length kick

Choice of strokes

 4×75 (50 drill/25 swim max DPS)

One each stroke

(600/1200)

 

 Main set:

2×50 kick, Fly

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

4×100 IM on cruise+30 sec, build the Fly, moderate on the other strokes

 

2×50 kick, Back

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

2×200 IM on cruise+40 sec, build the Back, moderate on the other strokes

 

2×50 kick, Breast

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

1×400 IM, build the Breast, moderate on the other strokes

 (1800/3000)

 

Last set:

5×200 Free on cruise+15 sec

Gear up as you see fit (fins, paddles, pull buoy), and hold your cruise-5 sec pace or better on all five.

100 easy

(1100/4100)

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