Workout for Thursday, May 4, 2017

Thursday, May 4, 2017

May the Force be with your IMs, with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×200 swim

Count strokes on the odd lengths and decrease by at least 1 stroke on the even lengths

4 rounds of:

1×25 kick

1×50 (25 kick/25 drill)

1×75 (25 kick/25 drill/25 swim)

One round each stroke

(800/1400)

 

Main set:

4×100 IM on cruise+25 sec

#1  build the Fly

#2  build the Back

#3  build the Breast

#4  build the Free

 

4×200 IM on cruise+30 sec, descend 1-4

 

8×50 choice nonfree on cruise+15 sec

The 50s are an opportunity to focus on a particular stroke or transition/turn

(1600/3000)

 

Last set:

6×100 pull on cruise+10 sec

Odds—breathe every 3rd stroke/5th stroke/3rd stroke/7th stroke by 25

Evens—50 breathing in your normal pattern/50 breathing 2 left-2 right

1×300 kick

(900/3900)

 

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