Workout for Thursday, Feb 2, 2017

Thursday, February 2, 2017

Focusing on IMs, a piece at a time, with Chris and Ryan

 Warm up:

 600 choice

(600/600)

 

Drill set:

 3×150

#1  swim freestyle

#2  25 nonfree stroke drill/25 swim free

#3  25 nonfree kick/25 nonfree swim, max DPS

 4×75 (50 drill/25 swim)

One each stroke in IM order

 3×50 swim (25 nonfree build/25 free max DPS)

(900/1500)

 

 Main set:

 4×25 fly on cruise+15 sec, max DPS

1×200 IM, build the fly

 3×50 back on cruise+15 sec, max DPS

2×200 IM on cruise+30 sec, build the backstroke

 2×75 breast on cruise+20 sec, max DPS

3×200 IM on crusie+30 sec, build the breaststroke

 1×100 free, max DPS

1×200 IM, good effort

 (1900/3500)

 

 Last set:

 100 easy

 4 rounds of 3×50 kick on cruise+20 sec

Do one round each stroke, and descend to fast within each round

100 easy

(800/4300)

 

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