Workout for Thursday, May 11, 2017

Thursday, May 11, 2017

Putting the screws to nonfree intervals, with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, choice of strokes.  Every 3rd length kick without a board.

8×50

One pair each stroke

Odds:  25 drill/25 swim

Evens:  25 kick/25 swim

4×25 swim build

One each stroke

(800/1400)

 

Main set:

Part 1:

4×50 nonfree on cruise+20 sec

1×50 easy choice on cruise+20 sec

 

3×50 nonfree on cruise+15 sec

1×50 easy choice on cruise+20 sec

 

2×50 nonfree on cruise+10 sec

1×50 easy choice on cruise+20 sec

 

1×50 nonfree on cruise+5 sec

1×50 easy choice on cruise+20 sec

(700/2100)

 

Part 2:

1×100 IM on cruise+20 sec

1×100 free, moderate with perfect technique on cruise+20 sec

 

2×100 IM on cruise+25 sec, descend 1-2

1×100 free, moderate with perfect technique on cruise+20 sec

 

3×100 IM on cruise+30 sec, descend 1-3

1×100 free, moderate with perfect technique on cruise+20 sec

(900/3000)

 

Last set:

4 rounds of:

1×50 kick, build

2×25 kick, fast

1×50 kick, easy

15 sec rest after everything

(600/3600)

 

 

 

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