Workout for Thursday 1/19/17

Thursday, January 19

Descending IM work with Chris and Ryan

Warm up:

600 choice

(600/600)

 

Drill set:

1×300, every 3rd length kick.  Choice of strokes

4×75 (25 kick/50 drill).  One each stroke

4×25 build, one each stroke

(700/1300)

  

Main set:

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

1×200 stroke or IM, Max DPS.  Focus on walls and turns

4×100 stroke or IM on cruise+25 sec, descend 1-4

1×200 stroke or IM, Max DPS.  Focus on walls and turns

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

1×200 stroke or IM, Max DPS.  Focus on walls and turns

Use the 200s to focus on mechanics, not pushing the pace.  That’s what the 100s are for.

(1800/3100)

 

Last set:

4 rounds of:

1×100 kick, build the first 75, and sustain pace on the last 25

1×50 drill 

2×25

#1 max DPS, #2 build to fast.

One round each stroke.  15-20 sec rest between everything.

(800/3900)

 

 

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